Comparing Nutrients in 1 kilogram BroccoliVS Snacks, popcorn, air-popped (Unsalted)

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Snacks, popcorn, air-popped (Unsalted)

12%

10%

78%

1 kg ▼

Macro Nutrients

Broccolivs Snacks, popcorn, air-popped (Unsalted)

11.7%340kcal

Energy

132%3820kcal

340 kcalvs3820 kcal

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

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3.8%3.7g

Fat

43.3%42g

3.7 gvs42 g

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

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3.56%1.14g

Saturated Fat

18%5.7g

1.14 gvs5.7 g

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

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39.4%0.63g

Omega 3

37.5%0.6g

0.63 gvs0.6 g

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

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2.9%0.49g

Omega 6

108%18.4g

0.49 gvs18.4 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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51%66.4g

Carbohydrate

599%779g

66.4 gvs779 g

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

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23.4%17g

Sugars

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

17 gvsNA g

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

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9.38%6.8g

Fructose

≤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]

6.8 gvsNA g

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

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%4.9g

Glucose

4.9 gvsNA g

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

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%1g

Sucrose

1 gvsNA g

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

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68.4%26g

Fiber

397%151g

26 gvs151 g

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

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50.4%28g

Protein

214%120g

28 gvs120 g

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

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Vitamins

Broccolivs Snacks, popcorn, air-popped (Unsalted)

34.4%310μg

Vitamin A

1.1%10μg

RAE, retinol activity equivalents

310 μgvs10 μg

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

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59%0.71mg

Vitamin B1

169%2.03mg

Thiamine

0.71 mgvs2.03 mg

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

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90%1.17mg

Vitamin B2

218%2.83mg

Riboflavin

1.17 mgvs2.83 mg

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

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40%6.4mg

Vitamin B3

122%19.4mg

Niacin, nicotinic acid, niacinamide

6.4 mgvs19.4 mg

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

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115%5.73mg

Vitamin B5

84%4.2mg

Pantothenic acid

5.73 mgvs4.2 mg

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

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135%1.75mg

Vitamin B6

188%2.45mg

Pyridoxine

1.75 mgvs2.45 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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158%630μg

Vitamin B9

57.5%230μg

Folates and Folic Acid

630 μgvs230 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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991%892mg

Vitamin C

0%0mg

Ascorbic acid

892 mgvs0 mg

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

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

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52%7.8mg

Vitamin E

Tocopherols and Tocotrienols

7.8 mgvsNA mg

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

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847%1016μg

Vitamin K

Phytomenadione or phylloquinone

1016 μgvsNA μg

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

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Minerals

Broccolivs Snacks, popcorn, air-popped (Unsalted)

47%470mg

Calcium

10%100mg

470 mgvs100 mg

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

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54.4%0.49mg

Copper

467%4.2mg

0.49 mgvs4.2 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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91%7.3mg

Iron

333%26.6mg

7.3 mgvs26.6 mg

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

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50%210mg

Magnesium

312%1310mg

210 mgvs1310 mg

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

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91%2.1mg

Manganese

410%9.43mg

2.1 mgvs9.43 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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94%660mg

Phosphorus

429%3000mg

660 mgvs3000 mg

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

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93%3160mg

Potassium

88.5%3010mg

3160 mgvs3010 mg

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

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45.5%25μg

Selenium

180%99μg

25 μgvs99 μg

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

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22%330mg

Sodium

2.67%40mg

330 mgvs40 mg

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

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37.3%4.1mg

Zinc

313%34.4mg

4.1 mgvs34.4 mg

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

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24%893g

Water

1.1%41g

893 gvs41 g

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

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Lets compare vitamin content per 1 kilogram of Broccoli vs Snacks, popcorn, air-popped (Unsalted):

Raw Broccoli has 31 times more Vitamin A, 1.4 times more Vitamin B5, 2.7 times more Vitamin B9 and more Vitamin C than Snacks, popcorn, air-popped (Unsalted).
While Snacks, popcorn, air-popped (Unsalted) contain 2.9 times more Vitamin B1, 2.4 times more Vitamin B2, 3 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw Broccoli.
Both Raw Broccoli as well as Snacks, popcorn, air-popped (Unsalted) have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Snacks, popcorn, air-popped (Unsalted):

Raw Broccoli has 4.7 times more Calcium, 8.3 times more Sodium and 21.8 times more Water than Snacks, popcorn, air-popped (Unsalted).
While Snacks, popcorn, air-popped (Unsalted) contain 8.6 times more Copper, 3.6 times more Iron, 6.2 times more Magnesium, 4.5 times more Manganese, 4.5 times more Phosphorus, 4 times more Selenium and 8.4 times more Zinc than Raw Broccoli.
Both Raw Broccoli and Snacks, popcorn, air-popped (Unsalted) have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Snacks, popcorn, air-popped (Unsalted) contain 11.2 times more Energy, 11.4 times more Fat, 5 times more Saturated Fat, 37.6 times more Omega 6, 11.7 times more Carbohydrate, 5.8 times more Fiber and 4.3 times more Protein than Raw Broccoli.
Both Raw Broccoli and Snacks, popcorn, air-popped (Unsalted) have similar amounts of Omega 3 per 1 kg.
Both Raw Broccoli as well as Snacks, popcorn, air-popped (Unsalted) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

BroccoliVS Boiled BroccoliSnacks, popcorn, air-popped (Unsalted)VS Boiled BroccoliBroccoliVS Snacks, popcorn, oil-popped, white popcorn, salt addedSnacks, popcorn, air-popped (Unsalted)VS Snacks, popcorn, oil-popped, white popcorn, salt added

Compare Foods

Comparing Nutrients in 1 kilogram BroccoliVS Snacks, popcorn, air-popped (Unsalted)

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: