Comparing Nutrients in 500 calories Snacks, popcorn, air-popped (Unsalted)VS Broccoli

Weight per 500 calories

Snacks, popcorn, air-popped (Unsalted)

131g

Broccoli

1471g

Snacks, popcorn, air-popped (Unsalted) have 11.2 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 500 calories - Snacks, popcorn, air-popped (Unsalted) or Broccoli?

Macros Ratio

Protein Fat Carbs

Snacks, popcorn, air-popped (Unsalted)

12%

10%

78%

Broccoli

27%

65%

500 kcal ▼

Macro Nutrients

Snacks, popcorn, air-popped (Unsalted)vs Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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5.67%5.5g

Fat

5.6%5.44g

5.5 gvs5.44 g

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

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2.33%0.75g

Saturated Fat

5.24%1.68g

0.75 gvs1.68 g

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

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4.9%0.079g

Omega 3

58%0.93g

0.079 gvs0.93 g

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

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14%2.4g

Omega 6

4.24%0.72g

2.4 gvs0.72 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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78.4%102g

Carbohydrate

75%98g

102 gvs98 g

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

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Sugars

34.5%25g

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

NA gvs25 g

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

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Fructose

13.8%10g

≤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 gvs10 g

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

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Glucose

%7.2g

NA gvs7.2 g

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

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Sucrose

%1.47g

NA gvs1.47 g

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

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52%19.8g

Fiber

101%38.2g

19.8 gvs38.2 g

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

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28%15.7g

Protein

74%41.5g

15.7 gvs41.5 g

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

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Vitamins

Snacks, popcorn, air-popped (Unsalted)vs Broccoli

0.15%1.3μg

Vitamin A

50.7%456μg

RAE, retinol activity equivalents

1.3 μgvs456 μg

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

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22%0.27mg

Vitamin B1

87%1.04mg

Thiamine

0.27 mgvs1.04 mg

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

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28.5%0.37mg

Vitamin B2

132%1.72mg

Riboflavin

0.37 mgvs1.72 mg

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

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16%2.54mg

Vitamin B3

58.7%9.4mg

Niacin, nicotinic acid, niacinamide

2.54 mgvs9.4 mg

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

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11%0.55mg

Vitamin B5

169%8.43mg

Pantothenic acid

0.55 mgvs8.43 mg

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

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24.7%0.32mg

Vitamin B6

198%2.57mg

Pyridoxine

0.32 mgvs2.57 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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7.53%30μg

Vitamin B9

232%926μg

Folates and Folic Acid

30 μgvs926 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

1458%1312mg

Ascorbic acid

0 mgvs1312 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

76.5%11.5mg

Tocopherols and Tocotrienols

NA mgvs11.5 mg

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

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Vitamin K

1245%1494μg

Phytomenadione or phylloquinone

NA μgvs1494 μg

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

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Minerals

Snacks, popcorn, air-popped (Unsalted)vs Broccoli

1.3%13mg

Calcium

69%691mg

13 mgvs691 mg

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

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61%0.55mg

Copper

80%0.72mg

0.55 mgvs0.72 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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43.5%3.5mg

Iron

134%10.7mg

3.5 mgvs10.7 mg

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

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41%171mg

Magnesium

73.5%309mg

171 mgvs309 mg

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

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53.7%1.23mg

Manganese

134%3.1mg

1.23 mgvs3.1 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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56%393mg

Phosphorus

139%971mg

393 mgvs971 mg

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

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11.6%394mg

Potassium

137%4647mg

394 mgvs4647 mg

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

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23.6%13μg

Selenium

67%36.8μg

13 μgvs36.8 μg

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

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0.35%5.24mg

Sodium

32.4%485mg

5.24 mgvs485 mg

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

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41%4.5mg

Zinc

55%6.03mg

4.5 mgvs6.03 mg

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

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0.15%5.37g

Water

35.5%1313g

5.37 gvs1313 g

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

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Lets compare vitamin content per 500 calories of Snacks, popcorn, air-popped (Unsalted) vs Broccoli:

Raw Broccoli contains 348.3 times more Vitamin A, 3.9 times more Vitamin B1, 4.6 times more Vitamin B2, 3.7 times more Vitamin B3, 15.3 times more Vitamin B5, 8 times more Vitamin B6, 30.8 times more Vitamin B9 and more Vitamin C than Snacks, popcorn, air-popped (Unsalted).
Both Snacks, popcorn, air-popped (Unsalted) as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Snacks, popcorn, air-popped (Unsalted) vs Broccoli:

Raw Broccoli contains 52.8 times more Calcium, 1.3 times more Copper, 3.1 times more Iron, 1.8 times more Magnesium, 2.5 times more Manganese, 2.5 times more Phosphorus, 11.8 times more Potassium, 2.8 times more Selenium, 92.7 times more Sodium, 1.3 times more Zinc and 244.7 times more Water than Snacks, popcorn, air-popped (Unsalted).

Comparison of macro-nutrients per 500 calories:

Snacks, popcorn, air-popped (Unsalted) have 3.3 times more Omega 6 than Raw Broccoli.
While Raw Broccoli contains 2.2 times more Saturated Fat, 11.8 times more Omega 3, 1.9 times more Fiber and 2.6 times more Protein than Snacks, popcorn, air-popped (Unsalted).
Both Snacks, popcorn, air-popped (Unsalted) and Raw Broccoli have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
Both Snacks, popcorn, air-popped (Unsalted) as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Snacks, popcorn, air-popped (Unsalted)VS Snacks, popcorn, oil-popped, white popcorn, salt addedBroccoliVS Snacks, popcorn, oil-popped, white popcorn, salt addedSnacks, popcorn, air-popped (Unsalted)VS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 500 calories Snacks, popcorn, air-popped (Unsalted)VS Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Snacks, popcorn, air-popped (Unsalted) or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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