Comparing Nutrients in 14 ounces Snacks, popcorn, microwave, 94% fat freeVS Broccoli

Macros Ratio

Protein Fat Carbs

Snacks, popcorn, microwave, 94% fat free

11%

14%

75%

Broccoli

27%

65%

14 oz ▼

Macro Nutrients

Snacks, popcorn, microwave, 94% fat freevs Broccoli

55%1596kcal

Energy

4.65%135kcal

1596 kcalvs135 kcal

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

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25%24.2g

Fat

1.5%1.47g

24.2 gvs1.47 g

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

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14.7%4.7g

Saturated Fat

1.4%0.45g

4.7 gvs0.45 g

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

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13.6%0.22g

Omega 3

15.6%0.25g

0.22 gvs0.25 g

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

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50.5%8.58g

Omega 6

1.14%0.19g

8.58 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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232%302g

Carbohydrate

20.3%26.4g

302 gvs26.4 g

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

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3.56%2.58g

Sugars

9.3%6.75g

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

2.58 gvs6.75 g

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

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0%0g

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]

0 gvs2.7 g

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

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%0g

Glucose

%1.94g

0 gvs1.94 g

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

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%2.58g

Sucrose

%0.4g

2.58 gvs0.4 g

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

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142%54g

Fiber

27%10.3g

54 gvs10.3 g

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

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76%42.5g

Protein

20%11g

42.5 gvs11 g

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

Find Snacks rich in Protein Buy premium vegan protein powder

Vitamins

Snacks, popcorn, microwave, 94% fat freevs Broccoli

5.73%51.6μg

Vitamin A

13.7%123μg

RAE, retinol activity equivalents

51.6 μgvs123 μg

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

Find Snacks rich in Vitamin A Buy Preformed Vegan Vitamin A

23%0.28mg

Vitamin B1

23.5%0.28mg

Thiamine

0.28 mgvs0.28 mg

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

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46%0.6mg

Vitamin B2

35.7%0.46mg

Riboflavin

0.6 mgvs0.46 mg

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

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52%8.33mg

Vitamin B3

16%2.54mg

Niacin, nicotinic acid, niacinamide

8.33 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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64%0.83mg

Vitamin B6

53.4%0.69mg

Pyridoxine

0.83 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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18%71.4μg

Vitamin B9

62.5%250μg

Folates and Folic Acid

71.4 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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11%1.63mg

Vitamin E

20.6%3.1mg

Tocopherols and Tocotrienols

1.63 mgvs3.1 mg

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

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3.64%4.37μg

Vitamin K

336%403μg

Phytomenadione or phylloquinone

4.37 μgvs403 μg

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

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Minerals

Snacks, popcorn, microwave, 94% fat freevs Broccoli

5.56%55.6mg

Calcium

18.7%187mg

55.6 mgvs187 mg

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

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116%1.04mg

Copper

21.6%0.19mg

1.04 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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142%11.4mg

Iron

36.2%2.9mg

11.4 mgvs2.9 mg

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

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117%492mg

Magnesium

20%83.3mg

492 mgvs83.3 mg

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

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187%4.3mg

Manganese

36.2%0.83mg

4.3 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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172%1207mg

Phosphorus

37.4%262mg

1207 mgvs262 mg

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

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33%1127mg

Potassium

37%1254mg

1127 mgvs1254 mg

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

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49.8%27.4μg

Selenium

18%9.92μg

27.4 μgvs9.92 μg

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

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151%2266mg

Sodium

8.73%131mg

2266 mgvs131 mg

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

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101%11mg

Zinc

14.8%1.63mg

11 mgvs1.63 mg

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

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0.45%16.7g

Water

9.58%354g

16.7 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 Snacks, popcorn, microwave, 94% fat free vs Broccoli:

Snacks, popcorn, microwave, 94% fat free have 1.3 times more Vitamin B2 and 3.3 times more Vitamin B3 than Raw Broccoli.
While Raw Broccoli contains 2.4 times more Vitamin A, 3.5 times more Vitamin B9, more Vitamin C, 1.9 times more Vitamin E and 92.4 times more Vitamin K than Snacks, popcorn, microwave, 94% fat free.
Both Snacks, popcorn, microwave, 94% fat free and Raw Broccoli have similar amounts of Vitamin B1 and Vitamin B6 per 14 oz.
Both Snacks, popcorn, microwave, 94% 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 Snacks, popcorn, microwave, 94% fat free vs Broccoli:

Snacks, popcorn, microwave, 94% fat free have 5.3 times more Copper, 3.9 times more Iron, 5.9 times more Magnesium, 5.2 times more Manganese, 4.6 times more Phosphorus, 2.8 times more Selenium, 17.3 times more Sodium and 6.8 times more Zinc than Raw Broccoli.
While Raw Broccoli contains 3.4 times more Calcium and 21.2 times more Water than Snacks, popcorn, microwave, 94% fat free.
Both Snacks, popcorn, microwave, 94% fat free and Raw Broccoli have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Snacks, popcorn, microwave, 94% fat free have 11.8 times more Energy, 16.5 times more Fat, 10.4 times more Saturated Fat, 44.1 times more Omega 6, 11.5 times more Carbohydrate, 5.2 times more Fiber and 3.8 times more Protein than Raw Broccoli.
While Raw Broccoli contains 2.6 times more Sugars than Snacks, popcorn, microwave, 94% fat free.
Both Snacks, popcorn, microwave, 94% fat free and Raw Broccoli have similar amounts of Omega 3 per 14 oz.
Both Snacks, popcorn, microwave, 94% fat free as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Snacks, popcorn, microwave, 94% fat freeVS Snacks, popcorn, microwave, low fatBroccoliVS Snacks, popcorn, microwave, low fatSnacks, popcorn, microwave, 94% fat freeVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 14 ounces Snacks, popcorn, microwave, 94% fat freeVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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