Comparing Nutrients in 100 grams Frozen Chopped Broccoli VS Popcorn, sugar syrup/caramel, fat-free

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%

Macro Nutrients

	Frozen Chopped Broccoli	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Energy	0.9% 26kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	2.88% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	3.46% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.68% 4.8g	69.3% 90g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	89.2% 64.7g	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	1.14% 0.83g	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	% 0.75g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	5% 2.8g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Vitamin A	5.78% 52μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	3.17% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	4.46% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	2.14% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	3.6% 0.047mg	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	16.8% 67μg	1% 4μg	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	62.7% 56.4mg	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	8.13% 1.22mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	0.75% 0.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Calcium	5.6% 56mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	15.6% 0.14mg	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	10% 0.81mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	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	7.14% 50mg	7.86% 55mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	3.24% 110mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	6.55% 3.6μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	19% 286mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	5.64% 0.62mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0.16% 6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Frozen Chopped Broccoli vs Popcorn, sugar syrup/caramel, fat-free:

• Frozen Chopped Broccoli, Unprepared has 26 times more Vitamin A, 1.4 times more Vitamin B1, 1.7 times more Vitamin B2, 1.4 times more Vitamin B3, 2.8 times more Vitamin B6, 16.8 times more Vitamin B9, more Vitamin C, 9.4 times more Vitamin E and 90.1 times more Vitamin K than Popcorn, sugar syrup/caramel, fat-free.
• Both Frozen Chopped Broccoli, Unprepared as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Frozen Chopped Broccoli vs Popcorn, sugar syrup/caramel, fat-free:

• Frozen Chopped Broccoli, Unprepared has 3.1 times more Calcium, 1.9 times more Potassium and 15.2 times more Water than Popcorn, sugar syrup/caramel, fat-free.
• While Popcorn, sugar syrup/caramel, fat-free contains 3.7 times more Copper, 1.5 times more Magnesium, 1.3 times more Selenium, 11.9 times more Sodium and 1.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Popcorn, sugar syrup/caramel, fat-free have similar amounts of Iron and Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Frozen Chopped Broccoli, Unprepared has 2.3 times more Omega 3 and 1.4 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
• While Popcorn, sugar syrup/caramel, fat-free contains 14.7 times more Energy, 4.8 times more Fat, 19 times more Omega 6, 18.8 times more Carbohydrate and 47.9 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Popcorn, sugar syrup/caramel, fat-free have similar amounts of Fiber per 100 g.
• Both Frozen Chopped Broccoli, Unprepared as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.