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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%

Macro Nutrients

	Broccoli	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	26% 756kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	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	10% 13g	137% 179g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	13% 4.96g	38g per day for Men 19-50 years
Protein	10% 5.6g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	4.24% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	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	31.3% 125μg	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	197% 177mg	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	10.3% 1.55mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Calcium	9.33% 93mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	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% 1.45mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	18.7% 131mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	6.42% 218mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	38% 568mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.32% 12g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 15.5 times more Vitamin A, 1.9 times more Vitamin B1, 2 times more Vitamin B2, 1.9 times more Vitamin B3, 3.7 times more Vitamin B6, 15.8 times more Vitamin B9, more Vitamin C, 6 times more Vitamin E and 112.9 times more Vitamin K than Popcorn, sugar syrup/caramel, fat-free.
• Both Raw Broccoli as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Broccoli has 2.6 times more Calcium, 2.9 times more Potassium and 14.9 times more Water than Popcorn, sugar syrup/caramel, fat-free.
• While Popcorn, sugar syrup/caramel, fat-free contains 2.9 times more Copper, 1.3 times more Magnesium, 1.4 times more Selenium, 8.7 times more Sodium and 1.5 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Popcorn, sugar syrup/caramel, fat-free have similar amounts of Iron and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has 1.4 times more Omega 3 and 1.4 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
• While Popcorn, sugar syrup/caramel, fat-free contains 11.2 times more Energy, 3.8 times more Fat, 12 times more Omega 6, 13.6 times more Carbohydrate and 38 times more Sugars than Raw Broccoli.
• Both Raw Broccoli and Popcorn, sugar syrup/caramel, fat-free have similar amounts of Fiber per 7 oz.
• Both Raw Broccoli as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.