Comparing Nutrients in 14 ounces Popcorn, sugar syrup/caramel, fat-freeVS Broccoli

Macros Ratio

Protein Fat Carbs

Popcorn, sugar syrup/caramel, fat-free

95%

Broccoli

27%

65%

14 oz ▼

Macro Nutrients

Popcorn, sugar syrup/caramel, fat-freevs Broccoli

52%1512kcal

Energy

4.65%135kcal

1512 kcalvs135 kcal

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

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5.73%5.56g

Fat

1.5%1.47g

5.56 gvs1.47 g

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

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2.5%0.79g

Saturated Fat

1.4%0.45g

0.79 gvs0.45 g

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

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11.4%0.18g

Omega 3

15.6%0.25g

0.18 gvs0.25 g

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

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13.7%2.33g

Omega 6

1.14%0.19g

2.33 gvs0.19 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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275%357g

Carbohydrate

20.3%26.4g

357 gvs26.4 g

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

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354%257g

Sugars

9.3%6.75g

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

257 gvs6.75 g

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

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Fructose

3.72%2.7g

≤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 gvs2.7 g

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

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Glucose

%1.94g

NA gvs1.94 g

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

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Sucrose

%0.4g

NA gvs0.4 g

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

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26%9.92g

Fiber

27%10.3g

9.92 gvs10.3 g

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

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14%7.94g

Protein

20%11g

7.94 gvs11 g

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

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Vitamins

Popcorn, sugar syrup/caramel, fat-freevs Broccoli

0.88%7.94μg

Vitamin A

13.7%123μg

RAE, retinol activity equivalents

7.94 μgvs123 μg

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

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12.6%0.15mg

Vitamin B1

23.5%0.28mg

Thiamine

0.15 mgvs0.28 mg

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

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17.7%0.23mg

Vitamin B2

35.7%0.46mg

Riboflavin

0.23 mgvs0.46 mg

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

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8.5%1.36mg

Vitamin B3

16%2.54mg

Niacin, nicotinic acid, niacinamide

1.36 mgvs2.54 mg

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

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Vitamin B5

45.5%2.27mg

Pantothenic acid

NA mgvs2.27 mg

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

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14.3%0.19mg

Vitamin B6

53.4%0.69mg

Pyridoxine

0.19 mgvs0.69 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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3.97%16μg

Vitamin B9

62.5%250μg

Folates and Folic Acid

16 μgvs250 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

393%354mg

Ascorbic acid

0 mgvs354 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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3.44%0.52mg

Vitamin E

20.6%3.1mg

Tocopherols and Tocotrienols

0.52 mgvs3.1 mg

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

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2.98%3.57μg

Vitamin K

336%403μg

Phytomenadione or phylloquinone

3.57 μgvs403 μg

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

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Minerals

Popcorn, sugar syrup/caramel, fat-freevs Broccoli

7.14%71.4mg

Calcium

18.7%187mg

71.4 mgvs187 mg

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

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61.7%0.56mg

Copper

21.6%0.19mg

0.56 mgvs0.19 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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39.7%3.18mg

Iron

36.2%2.9mg

3.18 mgvs2.9 mg

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

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25.5%107mg

Magnesium

20%83.3mg

107 mgvs83.3 mg

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

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Manganese

36.2%0.83mg

NA mgvs0.83 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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31%218mg

Phosphorus

37.4%262mg

218 mgvs262 mg

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

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13%437mg

Potassium

37%1254mg

437 mgvs1254 mg

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

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26%14.3μg

Selenium

18%9.92μg

14.3 μgvs9.92 μg

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

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75.7%1135mg

Sodium

8.73%131mg

1135 mgvs131 mg

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

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22.4%2.46mg

Zinc

14.8%1.63mg

2.46 mgvs1.63 mg

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

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0.64%24g

Water

9.58%354g

24 gvs354 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 Popcorn, sugar syrup/caramel, fat-free vs Broccoli:

Raw Broccoli contains 15.5 times more Vitamin A, 1.9 times more Vitamin B1, 2 times more Vitamin B2, 1.9 times more Vitamin B3, 3.7 times more Vitamin B6, 15.8 times more Vitamin B9, more Vitamin C, 6 times more Vitamin E and 112.9 times more Vitamin K than Popcorn, sugar syrup/caramel, fat-free.
Both Popcorn, sugar syrup/caramel, fat-free as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Popcorn, sugar syrup/caramel, fat-free vs Broccoli:

Popcorn, sugar syrup/caramel, fat-free has 2.9 times more Copper, 1.3 times more Magnesium, 1.4 times more Selenium, 8.7 times more Sodium and 1.5 times more Zinc than Raw Broccoli.
While Raw Broccoli contains 2.6 times more Calcium, 2.9 times more Potassium and 14.9 times more Water than Popcorn, sugar syrup/caramel, fat-free.
Both Popcorn, sugar syrup/caramel, fat-free and Raw Broccoli have similar amounts of Iron and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Popcorn, sugar syrup/caramel, fat-free has 11.2 times more Energy, 3.8 times more Fat, 12 times more Omega 6, 13.6 times more Carbohydrate and 38 times more Sugars than Raw Broccoli.
While Raw Broccoli contains 1.4 times more Omega 3 and 1.4 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
Both Popcorn, sugar syrup/caramel, fat-free and Raw Broccoli have similar amounts of Fiber per 14 oz.
Both Popcorn, sugar syrup/caramel, fat-free as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Popcorn, sugar syrup/caramel, fat-freeVS Fat Free Potato ChipsBroccoliVS Fat Free Potato ChipsPopcorn, sugar syrup/caramel, fat-freeVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 14 ounces Popcorn, sugar syrup/caramel, fat-freeVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: