Comparing Nutrients in 7 ounces Snacks, popcorn, air-popped VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped	13%	10%	77%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Snacks, popcorn, air-popped	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	26.5% 768kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	9.3% 9g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	3.95% 1.26g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	26.4% 4.5g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 154g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	2.4% 1.73g	1.7% 1.23g	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	0.19% 0.14g	0.66% 0.48g	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	% 0.14g	% 0.46g	g per day for Men 19-50 years
Sucrose	% 1.43g	% 0.3g	g per day for Men 19-50 years
Fiber	75.7% 28.8g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	46% 25.7g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.7% 0.16mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.2% 1mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	33.6% 0.44mg	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	15.4% 61.5μg	35.2% 141μg	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	81.6% 73.4mg	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	3.84% 0.58mg	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	1.4% 14mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	16.5% 0.15mg	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	79% 6.33mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	32.8% 0.75mg	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	101% 710mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	55.6% 6.1mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, air-popped VS Cooked Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, popcorn, air-popped versus 7 oz of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, popcorn, air-popped vs Cooked Broccoli Raab:

• 7 oz of Cooked Broccoli Raab contain 22.7 times more Vitamin A, 1.6 times more Vitamin B1, 1.7 times more Vitamin B2, 1.4 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C, 8.7 times more Vitamin E and 213.3 times more Vitamin K than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Cooked Broccoli Raab provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Snacks, popcorn, air-popped have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Snacks, popcorn, air-popped as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Snacks, popcorn, air-popped vs Cooked Broccoli Raab:

• 7 ounces of Snacks, popcorn, air-popped have 3.5 times more Copper, 2.5 times more Iron, 5.3 times more Magnesium, 2.9 times more Manganese, 4.4 times more Phosphorus and 5.7 times more Zinc than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 16.9 times more Calcium, more Selenium, 7 times more Sodium and 27.5 times more Water than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Cooked Broccoli Raab contain similar levels of Potassium per seven ounces.
• 7 ounces of Snacks, popcorn, air-popped lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, popcorn, air-popped have 15.5 times more Energy, 8.7 times more Fat, 73 times more Omega 6, 24.9 times more Carbohydrate, 5.2 times more Fiber and 3.4 times more Protein than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 3.7 times more Omega 3 than Snacks, popcorn, air-popped.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6