Comparing Nutrients in 100 grams 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	14% 402kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	6.3% 6.1g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.5% 76g	2.2% 2.85g	130g per day for Men 19-50 years
Sugars	0.9% 0.65g	0.52% 0.38g	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	0.23% 0.17g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	% 0.65g	% 0.11g	g per day for Men 19-50 years
Fiber	35.8% 13.6g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	19% 10.7g	5.66% 3.17g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, microwave, 94% fat free	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	14.6% 131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.83% 0.07mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	7.63% 1.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.44% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	13% 0.17mg	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	4.5% 18μg	20.8% 83μg	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	22.4% 20mg	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	2.73% 0.41mg	11% 1.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.92% 1.1μg	187% 224μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, microwave, 94% fat free	Broccoli Raab	Recommended Dietary Allowance
Calcium	1.4% 14mg	11% 108mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	4.67% 0.042mg	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	36% 2.87mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	29.5% 124mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	47% 1.1mg	17% 0.4mg	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	43.4% 304mg	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	8.35% 284mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	12.5% 6.9μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	38% 571mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.11% 4.2g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, microwave, 94% fat free VS Broccoli Raab per 100 g

Compare the macro and micronutrient content in 100 g of Snacks, popcorn, microwave, 94% fat free versus 100 g of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Snacks, popcorn, microwave, 94% fat free vs Broccoli Raab:

• 100 grams 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 100 g 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 100 grams.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Snacks, popcorn, microwave, 94% fat free vs Broccoli Raab:

• 100 grams 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 100 g of Raw Broccoli Raab contain 7.7 times more Calcium and 21.9 times more Water than Snacks, popcorn, microwave, 94% fat free.
• 100 grams of Snacks, popcorn, microwave, 94% fat free lack sufficient amounts of Calcium
• 100 grams of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams 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 100 g of Raw Broccoli Raab contain 3.4 times more Omega 3 than Snacks, popcorn, microwave, 94% fat free.
• 100 grams of Broccoli Raab provide inadequate amounts of Energy and Omega 6