Comparing Nutrients in 500 calories Snacks, popcorn, microwave, 94% fat freeVS Broccoli

Weight per 500 calories

Snacks, popcorn, microwave, 94% fat free

124g

Broccoli

1471g

Snacks, popcorn, microwave, 94% fat free have 11.8 times more energy per 100g than Broccoli. It has very high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 500 calories - Snacks, popcorn, microwave, 94% fat free or Broccoli?

Macros Ratio

Protein Fat Carbs

Snacks, popcorn, microwave, 94% fat free

11%

14%

75%

Broccoli

27%

65%

500 kcal ▼

Macro Nutrients

Snacks, popcorn, microwave, 94% fat freevs 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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7.82%7.6g

Fat

5.6%5.44g

7.6 gvs5.44 g

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

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4.6%1.47g

Saturated Fat

5.24%1.68g

1.47 gvs1.68 g

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

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4.28%0.068g

Omega 3

58%0.93g

0.068 gvs0.93 g

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

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16%2.7g

Omega 6

4.24%0.72g

2.7 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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72.8%95g

Carbohydrate

75%98g

95 gvs98 g

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

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1.1%0.81g

Sugars

34.5%25g

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

0.81 gvs25 g

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

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0%0g

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]

0 gvs10 g

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

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%0g

Glucose

%7.2g

0 gvs7.2 g

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

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%0.81g

Sucrose

%1.47g

0.81 gvs1.47 g

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

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44.5%17g

Fiber

101%38.2g

17 gvs38.2 g

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

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24%13.3g

Protein

74%41.5g

13.3 gvs41.5 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

1.8%16μg

Vitamin A

50.7%456μg

RAE, retinol activity equivalents

16 μgvs456 μg

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

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7.26%0.087mg

Vitamin B1

87%1.04mg

Thiamine

0.087 mgvs1.04 mg

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

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14.4%0.19mg

Vitamin B2

132%1.72mg

Riboflavin

0.19 mgvs1.72 mg

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

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16.3%2.6mg

Vitamin B3

58.7%9.4mg

Niacin, nicotinic acid, niacinamide

2.6 mgvs9.4 mg

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

Find Snacks rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B5

169%8.43mg

Pantothenic acid

NA mgvs8.43 mg

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

Find Snacks rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

20%0.26mg

Vitamin B6

198%2.57mg

Pyridoxine

0.26 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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5.6%22.4μg

Vitamin B9

232%926μg

Folates and Folic Acid

22.4 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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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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3.4%0.51mg

Vitamin E

76.5%11.5mg

Tocopherols and Tocotrienols

0.51 mgvs11.5 mg

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

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1.14%1.37μg

Vitamin K

1245%1494μg

Phytomenadione or phylloquinone

1.37 μgvs1494 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

1.74%17.4mg

Calcium

69%691mg

17.4 mgvs691 mg

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

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36.2%0.33mg

Copper

80%0.72mg

0.33 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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44.6%3.57mg

Iron

134%10.7mg

3.57 mgvs10.7 mg

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

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36.7%154mg

Magnesium

73.5%309mg

154 mgvs309 mg

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

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58.7%1.35mg

Manganese

134%3.1mg

1.35 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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54%378mg

Phosphorus

139%971mg

378 mgvs971 mg

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

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10.4%353mg

Potassium

137%4647mg

353 mgvs4647 mg

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

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15.6%8.6μg

Selenium

67%36.8μg

8.6 μgvs36.8 μg

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

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47.3%710mg

Sodium

32.4%485mg

710 mgvs485 mg

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

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31.7%3.5mg

Zinc

55%6.03mg

3.5 mgvs6.03 mg

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

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0.14%5.25g

Water

35.5%1313g

5.25 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, microwave, 94% fat free vs Broccoli:

Raw Broccoli contains 28.2 times more Vitamin A, 12 times more Vitamin B1, 9.2 times more Vitamin B2, 3.6 times more Vitamin B3, 9.9 times more Vitamin B6, 41.4 times more Vitamin B9, more Vitamin C, 22.5 times more Vitamin E and 1092.1 times more Vitamin K than Snacks, popcorn, microwave, 94% fat free.
Both Snacks, popcorn, microwave, 94% fat free as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Snacks, popcorn, microwave, 94% fat free vs Broccoli:

Snacks, popcorn, microwave, 94% fat free have 1.5 times more Sodium than Raw Broccoli.
While Raw Broccoli contains 39.7 times more Calcium, 2.2 times more Copper, 3 times more Iron, 2 times more Magnesium, 2.3 times more Manganese, 2.6 times more Phosphorus, 13.2 times more Potassium, 4.3 times more Selenium, 1.7 times more Zinc and 250.2 times more Water than Snacks, popcorn, microwave, 94% fat free.

Comparison of macro-nutrients per 500 calories:

Snacks, popcorn, microwave, 94% fat free have 1.4 times more Fat and 3.7 times more Omega 6 than Raw Broccoli.
While Raw Broccoli contains 13.5 times more Omega 3, 30.9 times more Sugars, more Fructose, 2.3 times more Fiber and 3.1 times more Protein than Snacks, popcorn, microwave, 94% fat free.
Both Snacks, popcorn, microwave, 94% fat free and Raw Broccoli have similar amounts of Energy, Saturated Fat and Carbohydrate per 500 kcal.
Both Snacks, popcorn, microwave, 94% fat free as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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 500 calories Snacks, popcorn, microwave, 94% fat freeVS Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Snacks, popcorn, microwave, 94% fat free or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: