Comparing Nutrients in 7 ounces Popcorn, microwave, low fat and sodium VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Popcorn, microwave, low fat and sodium	12%	20%	68%
Broccoli	27%	8%	65%

Macro Nutrients

	Popcorn, microwave, low fat and sodium	Broccoli	Recommended Dietary Allowance
Energy	29.4% 851kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	19.4% 19g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	8.78% 2.8g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	30.6% 0.49g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	38.7% 6.58g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 146g	10% 13g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	74% 28g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	44.7% 25g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Popcorn, microwave, low fat and sodium	Broccoli	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	26.7% 0.35mg	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	8.43% 33.7μg	31.3% 125μg	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	0% 0mg	197% 177mg	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	66.3% 9.94mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, microwave, low fat and sodium	Broccoli	Recommended Dietary Allowance
Calcium	2.2% 22mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	120% 1.1mg	11% 0.097mg	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	56.6% 4.52mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	71.3% 300mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	NA	18% 0.42mg	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	75% 524mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	14% 478mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	65% 972mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Popcorn, microwave, low fat and sodium vs Broccoli:

• Popcorn, microwave, low fat and sodium has 4.9 times more Vitamin B1, 3.2 times more Vitamin B3 and 6.4 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 4.4 times more Vitamin A, 3.7 times more Vitamin B9, more Vitamin C and 6.5 times more Vitamin K than Popcorn, microwave, low fat and sodium.
• Both Popcorn, microwave, low fat and sodium and Raw Broccoli have similar amounts of Vitamin B2 and Vitamin B6 per 7 oz.
• Both Popcorn, microwave, low fat and sodium as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Popcorn, microwave, low fat and sodium vs Broccoli:

• Popcorn, microwave, low fat and sodium has 11.1 times more Copper, 3.1 times more Iron, 7.2 times more Magnesium, 4 times more Phosphorus, 3.4 times more Selenium, 14.8 times more Sodium and 9.3 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 4.3 times more Calcium, 1.3 times more Potassium and 31.9 times more Water than Popcorn, microwave, low fat and sodium.

Comparison of macro-nutrients per 7 ounces:

• Popcorn, microwave, low fat and sodium has 12.6 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, 11.1 times more Carbohydrate, 5.5 times more Fiber and 4.5 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 3.1 times more Sugars than Popcorn, microwave, low fat and sodium.
• Both Popcorn, microwave, low fat and sodium as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.