Comparing Nutrients in 7 ounces Popcorn, sugar syrup/caramel, fat-freeVS Broccoli

Macros Ratio

Protein Fat Carbs

Popcorn, sugar syrup/caramel, fat-free

95%

Broccoli

27%

65%

7 oz ▼

Macro Nutrients

Popcorn, sugar syrup/caramel, fat-freevs Broccoli

26%756kcal

Energy

2.33%67.5kcal

756 kcalvs67.5 kcal

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

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2.86%2.78g

Fat

0.76%0.73g

2.78 gvs0.73 g

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

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1.24%0.4g

Saturated Fat

0.71%0.23g

0.4 gvs0.23 g

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

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5.7%0.091g

Omega 3

7.8%0.13g

0.091 gvs0.13 g

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

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6.86%1.17g

Omega 6

0.57%0.097g

1.17 gvs0.097 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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137%179g

Carbohydrate

10%13g

179 gvs13 g

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

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177%128g

Sugars

4.65%3.37g

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

128 gvs3.37 g

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

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Fructose

1.86%1.35g

≤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 gvs1.35 g

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

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Glucose

%0.97g

NA gvs0.97 g

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

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Sucrose

%0.2g

NA gvs0.2 g

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

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13%4.96g

Fiber

13.6%5.16g

4.96 gvs5.16 g

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

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7.1%3.97g

Protein

10%5.6g

3.97 gvs5.6 g

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

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Vitamins

Popcorn, sugar syrup/caramel, fat-freevs Broccoli

0.44%3.97μg

Vitamin A

6.84%61.5μg

RAE, retinol activity equivalents

3.97 μgvs61.5 μg

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

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6.3%0.075mg

Vitamin B1

11.7%0.14mg

Thiamine

0.075 mgvs0.14 mg

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

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8.85%0.12mg

Vitamin B2

18%0.23mg

Riboflavin

0.12 mgvs0.23 mg

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

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4.24%0.68mg

Vitamin B3

7.93%1.27mg

Niacin, nicotinic acid, niacinamide

0.68 mgvs1.27 mg

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

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Vitamin B5

22.7%1.14mg

Pantothenic acid

NA mgvs1.14 mg

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

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7.17%0.093mg

Vitamin B6

26.7%0.35mg

Pyridoxine

0.093 mgvs0.35 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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2%7.94μg

Vitamin B9

31.3%125μg

Folates and Folic Acid

7.94 μgvs125 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

197%177mg

Ascorbic acid

0 mgvs177 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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1.7%0.26mg

Vitamin E

10.3%1.55mg

Tocopherols and Tocotrienols

0.26 mgvs1.55 mg

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

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1.5%1.8μg

Vitamin K

168%202μg

Phytomenadione or phylloquinone

1.8 μgvs202 μg

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

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Minerals

Popcorn, sugar syrup/caramel, fat-freevs Broccoli

3.57%35.7mg

Calcium

9.33%93mg

35.7 mgvs93 mg

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

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31%0.28mg

Copper

11%0.097mg

0.28 mgvs0.097 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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20%1.6mg

Iron

18%1.45mg

1.6 mgvs1.45 mg

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

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12.8%53.6mg

Magnesium

9.92%41.7mg

53.6 mgvs41.7 mg

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

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Manganese

18%0.42mg

NA mgvs0.42 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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15.6%109mg

Phosphorus

18.7%131mg

109 mgvs131 mg

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

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6.42%218mg

Potassium

18.4%627mg

218 mgvs627 mg

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

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13%7.14μg

Selenium

9.02%4.96μg

7.14 μgvs4.96 μg

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

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38%568mg

Sodium

4.37%65.5mg

568 mgvs65.5 mg

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

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11%1.23mg

Zinc

7.4%0.81mg

1.23 mgvs0.81 mg

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

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0.32%12g

Water

4.8%177g

12 gvs177 g

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

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Lets compare vitamin content per 7 ounces of Popcorn, sugar syrup/caramel, fat-free vs Broccoli:

Raw Broccoli contains 15.5 times more Vitamin A, 1.9 times more Vitamin B1, 2 times more Vitamin B2, 1.9 times more Vitamin B3, 3.7 times more Vitamin B6, 15.8 times more Vitamin B9, more Vitamin C, 6 times more Vitamin E and 112.9 times more Vitamin K than Popcorn, sugar syrup/caramel, fat-free.
Both Popcorn, sugar syrup/caramel, fat-free as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Popcorn, sugar syrup/caramel, fat-free vs Broccoli:

Popcorn, sugar syrup/caramel, fat-free has 2.9 times more Copper, 1.3 times more Magnesium, 1.4 times more Selenium, 8.7 times more Sodium and 1.5 times more Zinc than Raw Broccoli.
While Raw Broccoli contains 2.6 times more Calcium, 2.9 times more Potassium and 14.9 times more Water than Popcorn, sugar syrup/caramel, fat-free.
Both Popcorn, sugar syrup/caramel, fat-free and Raw Broccoli have similar amounts of Iron and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Popcorn, sugar syrup/caramel, fat-free has 11.2 times more Energy, 3.8 times more Fat, 12 times more Omega 6, 13.6 times more Carbohydrate and 38 times more Sugars than Raw Broccoli.
While Raw Broccoli contains 1.4 times more Omega 3 and 1.4 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
Both Popcorn, sugar syrup/caramel, fat-free and Raw Broccoli have similar amounts of Fiber per 7 oz.
Both Popcorn, sugar syrup/caramel, fat-free as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Popcorn, sugar syrup/caramel, fat-freeVS Fat Free Potato ChipsBroccoliVS Fat Free Potato ChipsPopcorn, sugar syrup/caramel, fat-freeVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 7 ounces Popcorn, sugar syrup/caramel, fat-freeVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: