Comparing Nutrients in 7 ounces Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	5%	65%	30%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	40% 1157kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	89% 86.4g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	42.3% 13.5g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	261% 44.3g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.8% 89.4g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	1.26% 0.91g	4.02% 2.9g	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	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.62g	NA	g per day for Men 19-50 years
Fiber	42.3% 16g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	26% 14.5g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.37mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	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	12.4% 49.6μg	46.6% 187μg	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	0.66% 0.6mg	151% 136mg	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	32% 4.82mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	35.7% 0.32mg	7.94% 0.071mg	0.9mg per day for Men 19-50 years
Fluoride	0.31% 12.5μg	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	49% 3.93mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	37.3% 157mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	54.3% 1.25mg	22% 0.51mg	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	56.4% 395mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	10.6% 361mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	120% 1804mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	56% 6.15mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat versus 7 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat vs Frozen Broccoli Spears:

• 7 ounces of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 1.9 times more Vitamin B1, 2.6 times more Vitamin B3 and 1.8 times more Vitamin E than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 7.1 times more Vitamin A, 2 times more Vitamin B2, 1.6 times more Vitamin B6, 3.8 times more Vitamin B9, 227.7 times more Vitamin C and 24.7 times more Vitamin K than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat and Frozen Broccoli Spears provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have insufficient amounts of Vitamin A and Vitamin C
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat vs Frozen Broccoli Spears:

• 7 ounces of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 4.5 times more Copper, 2.8 times more Iron, 4.9 times more Magnesium, 2.5 times more Manganese, 3.4 times more Phosphorus, 53.5 times more Sodium and 9.1 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 10.3 times more Calcium, 1.4 times more Potassium and 75.5 times more Water than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat and Frozen Broccoli Spears contain similar levels of Selenium per seven ounces.
• 7 ounces of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 20.1 times more Energy, 128.1 times more Fat, 131.2 times more Saturated Fat, 6.8 times more Omega 3, 603.8 times more Omega 6, 8.4 times more Carbohydrate, 2.7 times more Fiber and 2.4 times more Protein than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 3.2 times more Sugars than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6