Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Popcorn, sugar syrup/caramel, fat-free

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%

Macro Nutrients

	Frozen Broccoli Spears	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Energy	2% 57.5kcal	26% 756kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	6.86% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	137% 179g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	177% 128g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	13% 4.96g	38g per day for Men 19-50 years
Protein	11% 6.07g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	4.24% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	7.17% 0.093mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	46.6% 187μg	2% 7.94μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	151% 136mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18% 2.68mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	31% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	18% 1.43mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	16.7% 117mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	6.42% 218mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	38% 568mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Popcorn, sugar syrup/caramel, fat-free per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Popcorn, sugar syrup/caramel, fat-free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Popcorn, sugar syrup/caramel, fat-free:

• 7 ounces of Frozen Broccoli Spears have 28.5 times more Vitamin A, 1.9 times more Vitamin B1, 2 times more Vitamin B2, 1.4 times more Vitamin B3, 3.7 times more Vitamin B6, 23.5 times more Vitamin B9, more Vitamin C, 10.4 times more Vitamin E and 112.7 times more Vitamin K than Popcorn, sugar syrup/caramel, fat-free.
• 7 ounces of Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin A, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Popcorn, sugar syrup/caramel, fat-free:

• 7 ounces of Frozen Broccoli Spears have 2.3 times more Calcium, 2.3 times more Potassium and 15.1 times more Water than Popcorn, sugar syrup/caramel, fat-free.
• While 7 oz of Popcorn, sugar syrup/caramel, fat-free contain 3.9 times more Copper, 1.7 times more Magnesium, 1.9 times more Selenium, 16.8 times more Sodium and 1.8 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Popcorn, sugar syrup/caramel, fat-free contain similar levels of Iron and Phosphorus per seven ounces.
• 7 ounces of Popcorn, sugar syrup/caramel, fat-free lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 2.7 times more Omega 3 and 1.5 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
• While 7 oz of Popcorn, sugar syrup/caramel, fat-free contain 13.1 times more Energy, 15.9 times more Omega 6, 16.8 times more Carbohydrate and 44 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Popcorn, sugar syrup/caramel, fat-free offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6