Comparing Nutrients in 7 ounces Snacks, popcorn, microwave, 94% fat free VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Snacks, popcorn, microwave, 94% fat free	Broccoli Raab	Recommended Dietary Allowance
Energy	27.5% 798kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	12.5% 12g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	7.34% 2.35g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	6.82% 0.11g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	25.2% 4.3g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	1.04% 0.75g	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% 0g	0.47% 0.34g	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	% 0g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 0.22g	g per day for Men 19-50 years
Fiber	71% 27g	14% 5.36g	38g per day for Men 19-50 years
Protein	38% 21.3g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, microwave, 94% fat free	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	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	8.93% 35.7μg	41% 165μg	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	44.5% 40mg	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	5.42% 0.81mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.2μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, microwave, 94% fat free	Broccoli Raab	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	9.26% 0.083mg	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	71% 5.7mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	58.6% 246mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	94% 2.15mg	34% 0.78mg	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	86% 603mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	75.5% 1133mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.56mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	0.23% 8.37g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, microwave, 94% fat free VS Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, popcorn, microwave, 94% fat free versus 7 oz of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, popcorn, microwave, 94% fat free vs Broccoli Raab:

• 7 ounces of Snacks, popcorn, microwave, 94% fat free have 1.7 times more Vitamin B3 and 1.2 times more Vitamin B6 than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 10.1 times more Vitamin A, 2.3 times more Vitamin B1, 4.6 times more Vitamin B9, more Vitamin C, 4 times more Vitamin E and 203.6 times more Vitamin K than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free and Broccoli Raab provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Snacks, popcorn, microwave, 94% fat free as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Snacks, popcorn, microwave, 94% fat free vs Broccoli Raab:

• 7 ounces of Snacks, popcorn, microwave, 94% fat free have 6.2 times more Copper, 1.3 times more Iron, 5.6 times more Magnesium, 2.7 times more Manganese, 4.2 times more Phosphorus, 1.4 times more Potassium, 6.9 times more Selenium, 17.3 times more Sodium and 3.6 times more Zinc than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 7.7 times more Calcium and 21.9 times more Water than Snacks, popcorn, microwave, 94% fat free.
• 7 ounces of Snacks, popcorn, microwave, 94% fat free lack sufficient amounts of Calcium
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, popcorn, microwave, 94% fat free have 18.3 times more Energy, 12.4 times more Fat, 14.3 times more Saturated Fat, 74.5 times more Omega 6, 26.7 times more Carbohydrate, 5 times more Fiber and 3.4 times more Protein than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 3.4 times more Omega 3 than Snacks, popcorn, microwave, 94% fat free.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6