Comparing Nutrients in 1 pound Snacks, popcorn, microwave, 94% fat freeVS Broccoli

Macros Ratio

Protein Fat Carbs

Snacks, popcorn, microwave, 94% fat free

11%

14%

75%

Broccoli

27%

65%

1 lb ▼

Macro Nutrients

Snacks, popcorn, microwave, 94% fat freevs Broccoli

63%1823kcal

Energy

5.3%154kcal

1823 kcalvs154 kcal

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

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28.5%27.7g

Fat

1.73%1.68g

27.7 gvs1.68 g

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

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16.8%5.37g

Saturated Fat

1.6%0.52g

5.37 gvs0.52 g

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

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15.6%0.25g

Omega 3

18%0.29g

0.25 gvs0.29 g

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

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57.7%9.8g

Omega 6

1.3%0.22g

9.8 gvs0.22 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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265%345g

Carbohydrate

23%30g

345 gvs30 g

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

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4.07%2.95g

Sugars

10.6%7.7g

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

2.95 gvs7.7 g

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

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0%0g

Fructose

4.25%3.1g

≤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 gvs3.1 g

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

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%0g

Glucose

%2.22g

0 gvs2.22 g

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

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%2.95g

Sucrose

%0.45g

2.95 gvs0.45 g

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

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162%61.7g

Fiber

31%11.8g

61.7 gvs11.8 g

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

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87%48.6g

Protein

23%12.8g

48.6 gvs12.8 g

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

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Vitamins

Snacks, popcorn, microwave, 94% fat freevs Broccoli

6.55%59μg

Vitamin A

15.6%141μg

RAE, retinol activity equivalents

59 μgvs141 μg

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

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26.5%0.32mg

Vitamin B1

27%0.32mg

Thiamine

0.32 mgvs0.32 mg

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

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52.7%0.68mg

Vitamin B2

41%0.53mg

Riboflavin

0.68 mgvs0.53 mg

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

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59.5%9.52mg

Vitamin B3

18%2.9mg

Niacin, nicotinic acid, niacinamide

9.52 mgvs2.9 mg

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

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Vitamin B5

52%2.6mg

Pantothenic acid

NA mgvs2.6 mg

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

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73.3%0.95mg

Vitamin B6

61%0.79mg

Pyridoxine

0.95 mgvs0.79 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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20.4%81.6μg

Vitamin B9

71.4%286μg

Folates and Folic Acid

81.6 μgvs286 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

450%405mg

Ascorbic acid

0 mgvs405 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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12.4%1.86mg

Vitamin E

23.6%3.54mg

Tocopherols and Tocotrienols

1.86 mgvs3.54 mg

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

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4.16%5μg

Vitamin K

384%461μg

Phytomenadione or phylloquinone

5 μgvs461 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

6.35%63.5mg

Calcium

21.3%213mg

63.5 mgvs213 mg

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

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132%1.2mg

Copper

24.7%0.22mg

1.2 mgvs0.22 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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163%13mg

Iron

41.4%3.3mg

13 mgvs3.3 mg

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

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134%562mg

Magnesium

22.7%95mg

562 mgvs95 mg

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

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214%4.92mg

Manganese

41.4%0.95mg

4.92 mgvs0.95 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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197%1379mg

Phosphorus

42.8%299mg

1379 mgvs299 mg

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

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38%1288mg

Potassium

42%1433mg

1288 mgvs1433 mg

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

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57%31.3μg

Selenium

20.6%11.3μg

31.3 μgvs11.3 μg

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

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173%2590mg

Sodium

9.98%150mg

2590 mgvs150 mg

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

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115%12.7mg

Zinc

17%1.86mg

12.7 mgvs1.86 mg

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

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0.52%19g

Water

11%405g

19 gvs405 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 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 1 lb.
Both Snacks, popcorn, microwave, 94% fat free as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound 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 1 lb.

Comparison of macro-nutrients per 1 pound:

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 1 lb.
Both Snacks, popcorn, microwave, 94% fat free as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

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 1 pound Snacks, popcorn, microwave, 94% fat freeVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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