Comparing Nutrients in 7 ounces Snacks, popcorn, microwave, 94% fat freeVS Frozen Chopped Broccoli

Macros Ratio

Protein Fat Carbs

Snacks, popcorn, microwave, 94% fat free

11%

14%

75%

Frozen Chopped Broccoli

34%

58%

7 oz ▼

Macro Nutrients

Snacks, popcorn, microwave, 94% fat freevs Frozen Chopped Broccoli

27.5%798kcal

Energy

1.78%51.6kcal

798 kcalvs51.6 kcal

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

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12.5%12g

Fat

0.59%0.58g

12 gvs0.58 g

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

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7.34%2.35g

Saturated Fat

0.27%0.087g

2.35 gvs0.087 g

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

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6.82%0.11g

Omega 3

13%0.21g

0.11 gvs0.21 g

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

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25.2%4.3g

Omega 6

0.36%0.062g

4.3 gvs0.062 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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116%151g

Carbohydrate

7.3%9.5g

151 gvs9.5 g

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

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1.78%1.3g

Sugars

3.7%2.68g

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

1.3 gvs2.68 g

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

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0%0g

Fructose

2.27%1.65g

≤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 gvs1.65 g

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

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%0g

Glucose

%1.5g

0 gvs1.5 g

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

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%1.3g

Sucrose

1.3 gvsNA g

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

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71%27g

Fiber

15.7%5.95g

27 gvs5.95 g

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

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38%21.3g

Protein

9.96%5.58g

21.3 gvs5.58 g

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

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Vitamins

Snacks, popcorn, microwave, 94% fat freevs Frozen Chopped Broccoli

2.87%25.8μg

Vitamin A

11.5%103μg

RAE, retinol activity equivalents

25.8 μgvs103 μg

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

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11.6%0.14mg

Vitamin B1

8.76%0.11mg

Thiamine

0.14 mgvs0.11 mg

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

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23%0.3mg

Vitamin B2

14.7%0.19mg

Riboflavin

0.3 mgvs0.19 mg

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

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26%4.17mg

Vitamin B3

5.83%0.93mg

Niacin, nicotinic acid, niacinamide

4.17 mgvs0.93 mg

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

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Vitamin B5

11%0.55mg

Pantothenic acid

NA mgvs0.55 mg

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

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32%0.42mg

Vitamin B6

20%0.26mg

Pyridoxine

0.42 mgvs0.26 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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8.93%35.7μg

Vitamin B9

33.2%133μg

Folates and Folic Acid

35.7 μgvs133 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

124%112mg

Ascorbic acid

0 mgvs112 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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5.42%0.81mg

Vitamin E

16%2.42mg

Tocopherols and Tocotrienols

0.81 mgvs2.42 mg

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

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1.8%2.2μg

Vitamin K

134%161μg

Phytomenadione or phylloquinone

2.2 μgvs161 μg

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

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Minerals

Snacks, popcorn, microwave, 94% fat freevs Frozen Chopped Broccoli

2.78%27.8mg

Calcium

11%111mg

27.8 mgvs111 mg

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

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57.8%0.52mg

Copper

8.38%0.075mg

0.52 mgvs0.075 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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71%5.7mg

Iron

20%1.6mg

5.7 mgvs1.6 mg

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

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58.6%246mg

Magnesium

8.5%35.7mg

246 mgvs35.7 mg

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

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94%2.15mg

Manganese

25.4%0.58mg

2.15 mgvs0.58 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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86%603mg

Phosphorus

14%99mg

603 mgvs99 mg

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

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16.6%564mg

Potassium

12.4%421mg

564 mgvs421 mg

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

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25%13.7μg

Selenium

10%5.56μg

13.7 μgvs5.56 μg

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

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75.5%1133mg

Sodium

3.18%47.6mg

1133 mgvs47.6 mg

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

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50.5%5.56mg

Zinc

8.66%0.95mg

5.56 mgvs0.95 mg

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

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0.23%8.37g

Water

4.9%181g

8.37 gvs181 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 Snacks, popcorn, microwave, 94% fat free vs Frozen Chopped Broccoli:

Snacks, popcorn, microwave, 94% fat free have 1.3 times more Vitamin B1, 1.6 times more Vitamin B2, 4.5 times more Vitamin B3 and 1.6 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 4 times more Vitamin A, 3.7 times more Vitamin B9, more Vitamin C, 3 times more Vitamin E and 73.7 times more Vitamin K than Snacks, popcorn, microwave, 94% fat free.
Both Snacks, popcorn, microwave, 94% fat free as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Snacks, popcorn, microwave, 94% fat free vs Frozen Chopped Broccoli:

Snacks, popcorn, microwave, 94% fat free have 6.9 times more Copper, 3.5 times more Iron, 6.9 times more Magnesium, 3.7 times more Manganese, 6.1 times more Phosphorus, 1.3 times more Potassium, 2.5 times more Selenium, 23.8 times more Sodium and 5.8 times more Zinc than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 4 times more Calcium and 21.7 times more Water than Snacks, popcorn, microwave, 94% fat free.

Comparison of macro-nutrients per 7 ounces:

Snacks, popcorn, microwave, 94% fat free have 15.5 times more Energy, 21 times more Fat, 26.9 times more Saturated Fat, 69.7 times more Omega 6, 15.9 times more Carbohydrate, 4.5 times more Fiber and 3.8 times more Protein than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.9 times more Omega 3, 2.1 times more Sugars and more Fructose than Snacks, popcorn, microwave, 94% fat free.
Both Snacks, popcorn, microwave, 94% fat free as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Snacks, popcorn, microwave, 94% fat freeVS Snacks, popcorn, microwave, low fatFrozen Chopped BroccoliVS Snacks, popcorn, microwave, low fatSnacks, popcorn, microwave, 94% fat freeVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

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Comparing Nutrients in 7 ounces Snacks, popcorn, microwave, 94% fat freeVS Frozen Chopped Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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