Comparing Nutrients in 100 calories Popcorn, microwave, low fat and sodiumVS Boiled Broccoli

Weight per 100 calories

Popcorn, microwave, low fat and sodium

23.3g

Boiled Broccoli

286g

Popcorn, microwave, low fat and sodium has 12.3 times more energy per 100g than Boiled Broccoli. It has very high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 100 calories - Popcorn, microwave, low fat and sodium or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Popcorn, microwave, low fat and sodium

12%

20%

68%

Boiled Broccoli

23%

68%

100 kcal ▼

Macro Nutrients

Popcorn, microwave, low fat and sodiumvs Boiled Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.3%2.2g

Fat

1.2%1.17g

2.2 gvs1.17 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.03%0.33g

Saturated Fat

0.71%0.23g

0.33 gvs0.23 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.6%0.058g

Omega 3

21.3%0.34g

0.058 gvs0.34 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.55%0.77g

Omega 6

0.86%0.15g

0.77 gvs0.15 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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13%17g

Carbohydrate

15.8%20.5g

17 gvs20.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.17%0.13g

Sugars

5.48%3.97g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.13 gvs3.97 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

2.9%2.1g

≤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]

NA gvs2.1 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%1.4g

NA gvs1.4 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.23g

NA gvs0.23 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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8.7%3.3g

Fiber

25%9.43g

3.3 gvs9.43 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.24%2.94g

Protein

12%6.8g

2.94 gvs6.8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Popcorn, microwave, low fat and sodiumvs Boiled Broccoli

0.18%1.63μg

Vitamin A

24.4%220μg

RAE, retinol activity equivalents

1.63 μgvs220 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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6.8%0.082mg

Vitamin B1

15%0.18mg

Thiamine

0.082 mgvs0.18 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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1.97%0.026mg

Vitamin B2

27%0.35mg

Riboflavin

0.026 mgvs0.35 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3%0.48mg

Vitamin B3

9.88%1.58mg

Niacin, nicotinic acid, niacinamide

0.48 mgvs1.58 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

35%1.76mg

Pantothenic acid

NA mgvs1.76 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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3.05%0.04mg

Vitamin B6

44%0.57mg

Pyridoxine

0.04 mgvs0.57 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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0.99%3.96μg

Vitamin B9

77%309μg

Folates and Folic Acid

3.96 μgvs309 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

206%185mg

Ascorbic acid

0 mgvs185 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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7.8%1.17mg

Vitamin E

27.6%4.14mg

Tocopherols and Tocotrienols

1.17 mgvs4.14 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3.05%3.66μg

Vitamin K

336%403μg

Phytomenadione or phylloquinone

3.66 μgvs403 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Popcorn, microwave, low fat and sodiumvs Boiled Broccoli

0.26%2.56mg

Calcium

11.4%114mg

2.56 mgvs114 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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14%0.13mg

Copper

19.4%0.17mg

0.13 mgvs0.17 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.29%11.4μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs11.4 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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6.64%0.53mg

Iron

24%1.9mg

0.53 mgvs1.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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8.4%35mg

Magnesium

14.3%60mg

35 mgvs60 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

24%0.55mg

NA mgvs0.55 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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8.8%61.5mg

Phosphorus

27.3%191mg

61.5 mgvs191 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.65%56mg

Potassium

24.6%837mg

56 mgvs837 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.64%2μg

Selenium

8.3%4.57μg

2 μgvs4.57 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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7.6%114mg

Sodium

7.8%117mg

114 mgvs117 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.1%0.89mg

Zinc

11.7%1.3mg

0.89 mgvs1.3 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.018%0.65g

Water

6.9%255g

0.65 gvs255 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Popcorn, microwave, low fat and sodium vs Boiled Broccoli:

Boiled and Drained Broccoli contains 134.8 times more Vitamin A, 2.2 times more Vitamin B1, 13.7 times more Vitamin B2, 3.3 times more Vitamin B3, 14.4 times more Vitamin B6, 77.9 times more Vitamin B9, more Vitamin C, 3.5 times more Vitamin E and 110.2 times more Vitamin K than Popcorn, microwave, low fat and sodium.
Both Popcorn, microwave, low fat and sodium as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Popcorn, microwave, low fat and sodium vs Boiled Broccoli:

Boiled and Drained Broccoli contains 44.6 times more Calcium, 1.4 times more Copper, 3.6 times more Iron, 1.7 times more Magnesium, 3.1 times more Phosphorus, 14.9 times more Potassium, 2.3 times more Selenium, 1.4 times more Zinc and 390.7 times more Water than Popcorn, microwave, low fat and sodium.
Both Popcorn, microwave, low fat and sodium and Boiled and Drained Broccoli have similar amounts of Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Popcorn, microwave, low fat and sodium has 1.9 times more Fat, 1.5 times more Saturated Fat and 5.3 times more Omega 6 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 5.9 times more Omega 3, 31.6 times more Sugars, 2.8 times more Fiber and 2.3 times more Protein than Popcorn, microwave, low fat and sodium.
Both Popcorn, microwave, low fat and sodium and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Popcorn, microwave, low fat and sodium as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Popcorn, microwave, low fat and sodiumVS Breakfast bar, corn flake crust with fruitBoiled BroccoliVS Breakfast bar, corn flake crust with fruitPopcorn, microwave, low fat and sodiumVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 100 calories Popcorn, microwave, low fat and sodiumVS Boiled Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Popcorn, microwave, low fat and sodium or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: