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

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Snacks, popcorn, air-popped (Unsalted)

12%

10%

78%

1 lb ▼

Macro Nutrients

Broccolivs Snacks, popcorn, air-popped (Unsalted)

5.3%154kcal

Energy

59.7%1733kcal

154 kcalvs1733 kcal

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

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1.73%1.68g

Fat

19.6%19g

1.68 gvs19 g

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

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1.6%0.52g

Saturated Fat

8.08%2.6g

0.52 gvs2.6 g

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

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18%0.29g

Omega 3

17%0.27g

0.29 gvs0.27 g

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

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1.3%0.22g

Omega 6

49%8.35g

0.22 gvs8.35 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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23%30g

Carbohydrate

272%353g

30 gvs353 g

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

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10.6%7.7g

Sugars

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

7.7 gvsNA g

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

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4.25%3.1g

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]

3.1 gvsNA g

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

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%2.22g

Glucose

2.22 gvsNA g

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

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%0.45g

Sucrose

0.45 gvsNA g

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

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31%11.8g

Fiber

180%68.5g

11.8 gvs68.5 g

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

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23%12.8g

Protein

97%54.4g

12.8 gvs54.4 g

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

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Vitamins

Broccolivs Snacks, popcorn, air-popped (Unsalted)

15.6%141μg

Vitamin A

0.5%4.54μg

RAE, retinol activity equivalents

141 μgvs4.54 μg

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

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27%0.32mg

Vitamin B1

76.7%0.92mg

Thiamine

0.32 mgvs0.92 mg

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

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41%0.53mg

Vitamin B2

99%1.3mg

Riboflavin

0.53 mgvs1.3 mg

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

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18%2.9mg

Vitamin B3

55%8.8mg

Niacin, nicotinic acid, niacinamide

2.9 mgvs8.8 mg

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

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52%2.6mg

Vitamin B5

38%1.9mg

Pantothenic acid

2.6 mgvs1.9 mg

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

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61%0.79mg

Vitamin B6

85.5%1.1mg

Pyridoxine

0.79 mgvs1.1 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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71.4%286μg

Vitamin B9

26%104μg

Folates and Folic Acid

286 μgvs104 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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450%405mg

Vitamin C

0%0mg

Ascorbic acid

405 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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23.6%3.54mg

Vitamin E

Tocopherols and Tocotrienols

3.54 mgvsNA mg

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

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384%461μg

Vitamin K

Phytomenadione or phylloquinone

461 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)

21.3%213mg

Calcium

4.54%45.4mg

213 mgvs45.4 mg

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

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24.7%0.22mg

Copper

212%1.9mg

0.22 mgvs1.9 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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41.4%3.3mg

Iron

151%12mg

3.3 mgvs12 mg

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

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22.7%95mg

Magnesium

141%594mg

95 mgvs594 mg

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

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41.4%0.95mg

Manganese

186%4.28mg

0.95 mgvs4.28 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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42.8%299mg

Phosphorus

194%1361mg

299 mgvs1361 mg

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

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42%1433mg

Potassium

40%1365mg

1433 mgvs1365 mg

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

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20.6%11.3μg

Selenium

81.6%45μg

11.3 μgvs45 μg

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

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9.98%150mg

Sodium

1.2%18mg

150 mgvs18 mg

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

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17%1.86mg

Zinc

142%15.6mg

1.86 mgvs15.6 mg

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

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11%405g

Water

0.5%18.6g

405 gvs18.6 g

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

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Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

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 lb.
Both Raw Broccoli as well as Snacks, popcorn, air-popped (Unsalted) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

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 pound BroccoliVS Snacks, popcorn, air-popped (Unsalted)

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: