Comparing Nutrients in 14 ounces BroccoliVS Snacks, popcorn, air-popped

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Snacks, popcorn, air-popped

13%

10%

77%

14 oz ▼

Macro Nutrients

Broccolivs Snacks, popcorn, air-popped

4.65%135kcal

Energy

53%1536kcal

135 kcalvs1536 kcal

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

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1.5%1.47g

Fat

18.6%18g

1.47 gvs18 g

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

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1.4%0.45g

Saturated Fat

7.9%2.53g

0.45 gvs2.53 g

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

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15.6%0.25g

Omega 3

13.4%0.21g

0.25 gvs0.21 g

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

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1.14%0.19g

Omega 6

53%9g

0.19 gvs9 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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20.3%26.4g

Carbohydrate

237%309g

26.4 gvs309 g

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

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9.3%6.75g

Sugars

4.76%3.45g

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

6.75 gvs3.45 g

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

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3.72%2.7g

Fructose

0.38%0.28g

≤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]

2.7 gvs0.28 g

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

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%1.94g

Glucose

%0.28g

1.94 gvs0.28 g

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

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%0.4g

Sucrose

%2.86g

0.4 gvs2.86 g

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

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27%10.3g

Fiber

151%57.5g

10.3 gvs57.5 g

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

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20%11g

Protein

92%51.4g

11 gvs51.4 g

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

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Vitamins

Broccolivs Snacks, popcorn, air-popped

13.7%123μg

Vitamin A

4.4%39.7μg

RAE, retinol activity equivalents

123 μgvs39.7 μg

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

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23.5%0.28mg

Vitamin B1

34.4%0.41mg

Thiamine

0.28 mgvs0.41 mg

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

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35.7%0.46mg

Vitamin B2

25.3%0.33mg

Riboflavin

0.46 mgvs0.33 mg

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

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16%2.54mg

Vitamin B3

57.3%9.16mg

Niacin, nicotinic acid, niacinamide

2.54 mgvs9.16 mg

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

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45.5%2.27mg

Vitamin B5

40.5%2.02mg

Pantothenic acid

2.27 mgvs2.02 mg

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

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53.4%0.69mg

Vitamin B6

48%0.62mg

Pyridoxine

0.69 mgvs0.62 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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62.5%250μg

Vitamin B9

30.8%123μg

Folates and Folic Acid

250 μgvs123 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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393%354mg

Vitamin C

0%0mg

Ascorbic acid

354 mgvs0 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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20.6%3.1mg

Vitamin E

7.67%1.15mg

Tocopherols and Tocotrienols

3.1 mgvs1.15 mg

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

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336%403μg

Vitamin K

3.97%4.76μg

Phytomenadione or phylloquinone

403 μgvs4.76 μg

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

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Minerals

Broccolivs Snacks, popcorn, air-popped

18.7%187mg

Calcium

2.78%27.8mg

187 mgvs27.8 mg

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

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21.6%0.19mg

Copper

116%1.04mg

0.19 mgvs1.04 mg

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

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Fluoride

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

NA μgvsNA μg

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

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36.2%2.9mg

Iron

158%12.7mg

2.9 mgvs12.7 mg

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

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20%83.3mg

Magnesium

136%572mg

83.3 mgvs572 mg

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

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36.2%0.83mg

Manganese

192%4.4mg

0.83 mgvs4.4 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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37.4%262mg

Phosphorus

203%1421mg

262 mgvs1421 mg

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

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37%1254mg

Potassium

38.4%1306mg

1254 mgvs1306 mg

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

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18%9.92μg

Selenium

0%0μg

9.92 μgvs0 μg

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

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8.73%131mg

Sodium

2.1%31.8mg

131 mgvs31.8 mg

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

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14.8%1.63mg

Zinc

111%12.2mg

1.63 mgvs12.2 mg

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

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9.58%354g

Water

0.36%13g

354 gvs13 g

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

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Lets compare vitamin content per 14 ounces of Broccoli vs Snacks, popcorn, air-popped:

Raw Broccoli has 3.1 times more Vitamin A, 1.4 times more Vitamin B2, 2 times more Vitamin B9, more Vitamin C, 2.7 times more Vitamin E and 84.7 times more Vitamin K than Snacks, popcorn, air-popped.
While Snacks, popcorn, air-popped contain 1.5 times more Vitamin B1 and 3.6 times more Vitamin B3 than Raw Broccoli.
Both Raw Broccoli and Snacks, popcorn, air-popped have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.
Both Raw Broccoli as well as Snacks, popcorn, air-popped have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Snacks, popcorn, air-popped:

Raw Broccoli has 6.7 times more Calcium, more Selenium, 4.1 times more Sodium and 26.9 times more Water than Snacks, popcorn, air-popped.
While Snacks, popcorn, air-popped contain 5.3 times more Copper, 4.4 times more Iron, 6.9 times more Magnesium, 5.3 times more Manganese, 5.4 times more Phosphorus and 7.5 times more Zinc than Raw Broccoli.
Both Raw Broccoli and Snacks, popcorn, air-popped have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Broccoli has 2 times more Sugars than Snacks, popcorn, air-popped.
While Snacks, popcorn, air-popped contain 11.4 times more Energy, 12.3 times more Fat, 5.6 times more Saturated Fat, 46.2 times more Omega 6, 11.7 times more Carbohydrate, 5.6 times more Fiber and 4.6 times more Protein than Raw Broccoli.
Both Raw Broccoli and Snacks, popcorn, air-popped have similar amounts of Omega 3 per 14 oz.
Both Raw Broccoli as well as Snacks, popcorn, air-popped have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

BroccoliVS Boiled BroccoliSnacks, popcorn, air-poppedVS Boiled BroccoliBroccoliVS Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fatSnacks, popcorn, air-poppedVS Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat

Compare Foods

Comparing Nutrients in 14 ounces BroccoliVS Snacks, popcorn, air-popped

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: