Comparing Nutrients in 7 ounces Broccoli VS Snacks, popcorn, microwave, low fat

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Snacks, popcorn, microwave, low fat	12%	20%	68%

Macro Nutrients

	Broccoli	Snacks, popcorn, microwave, low fat	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	29% 841kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	19.4% 19g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	8.78% 2.8g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	30.6% 0.49g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	38.7% 6.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	110% 143g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	2.5% 1.83g	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	74% 28g	38g per day for Men 19-50 years
Protein	10% 5.6g	44.7% 25g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Snacks, popcorn, microwave, low fat	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	25.7% 4.1mg	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	26% 0.34mg	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	8.43% 33.7μg	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	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Snacks, popcorn, microwave, low fat	Recommended Dietary Allowance
Calcium	9.33% 93mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	120% 1.1mg	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	56.6% 4.52mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	71.3% 300mg	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	75% 524mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	14% 478mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	83.2% 1248mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.15% 5.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Broccoli vs Snacks, popcorn, microwave, low fat:

• Raw Broccoli has 2.6 times more Vitamin A, 3.7 times more Vitamin B9, more Vitamin C, 1.6 times more Vitamin E and 67.7 times more Vitamin K than Snacks, popcorn, microwave, low fat.
• While Snacks, popcorn, microwave, low fat contain 4.9 times more Vitamin B1 and 3.2 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Snacks, popcorn, microwave, low fat have similar amounts of Vitamin B2 and Vitamin B6 per 7 oz.
• Both Raw Broccoli as well as Snacks, popcorn, microwave, low fat have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Snacks, popcorn, microwave, low fat:

• Raw Broccoli has 4.3 times more Calcium, 1.3 times more Potassium and 31.9 times more Water than Snacks, popcorn, microwave, low fat.
• While Snacks, popcorn, microwave, low fat contain 11.1 times more Copper, 3.1 times more Iron, 7.2 times more Magnesium, 4 times more Phosphorus, 3.4 times more Selenium, 19.1 times more Sodium and 9.3 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has 1.8 times more Sugars than Snacks, popcorn, microwave, low fat.
• While Snacks, popcorn, microwave, low fat contain 12.5 times more Energy, 25.7 times more Fat, 12.4 times more Saturated Fat, 3.9 times more Omega 3, 67.7 times more Omega 6, 10.8 times more Carbohydrate, 5.5 times more Fiber and 4.5 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Snacks, popcorn, microwave, low fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.