Comparing Nutrients in 100 grams Boiled BroccoliVS Snacks, popcorn, air-popped

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Snacks, popcorn, air-popped

13%

10%

77%

100 g ▼

Macro Nutrients

Boiled Broccolivs Snacks, popcorn, air-popped

1.2%35kcal

Energy

13.3%387kcal

35 kcalvs387 kcal

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

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0.42%0.41g

Fat

4.7%4.54g

0.41 gvs4.54 g

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

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0.25%0.079g

Saturated Fat

2%0.64g

0.079 gvs0.64 g

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

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7.44%0.12g

Omega 3

3.38%0.054g

0.12 gvs0.054 g

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

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0.3%0.051g

Omega 6

13.3%2.26g

0.051 gvs2.26 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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5.52%7.18g

Carbohydrate

60%77.8g

7.18 gvs77.8 g

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

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1.9%1.4g

Sugars

1.2%0.87g

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

1.4 gvs0.87 g

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

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1.02%0.74g

Fructose

0.097%0.07g

≤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]

0.74 gvs0.07 g

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

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%0.49g

Glucose

%0.07g

0.49 gvs0.07 g

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

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%0.08g

Sucrose

%0.72g

0.08 gvs0.72 g

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

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8.7%3.3g

Fiber

38%14.5g

3.3 gvs14.5 g

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

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4.25%2.38g

Protein

23%13g

2.38 gvs13 g

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

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Vitamins

Boiled Broccolivs Snacks, popcorn, air-popped

8.56%77μg

Vitamin A

1.1%10μg

RAE, retinol activity equivalents

77 μgvs10 μg

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

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5.25%0.063mg

Vitamin B1

8.67%0.1mg

Thiamine

0.063 mgvs0.1 mg

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

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9.46%0.12mg

Vitamin B2

6.4%0.083mg

Riboflavin

0.12 mgvs0.083 mg

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

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3.46%0.55mg

Vitamin B3

14.4%2.3mg

Niacin, nicotinic acid, niacinamide

0.55 mgvs2.3 mg

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

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12.3%0.62mg

Vitamin B5

10.2%0.51mg

Pantothenic acid

0.62 mgvs0.51 mg

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

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15.4%0.2mg

Vitamin B6

12%0.16mg

Pyridoxine

0.2 mgvs0.16 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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27%108μg

Vitamin B9

7.75%31μg

Folates and Folic Acid

108 μgvs31 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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72%65mg

Vitamin C

0%0mg

Ascorbic acid

65 mgvs0 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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9.67%1.45mg

Vitamin E

1.93%0.29mg

Tocopherols and Tocotrienols

1.45 mgvs0.29 mg

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

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118%141μg

Vitamin K

1%1.2μg

Phytomenadione or phylloquinone

141 μgvs1.2 μg

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

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Minerals

Boiled Broccolivs Snacks, popcorn, air-popped

4%40mg

Calcium

0.7%7mg

40 mgvs7 mg

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

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6.78%0.061mg

Copper

29%0.26mg

0.061 mgvs0.26 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.1%4μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

4 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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8.38%0.67mg

Iron

40%3.2mg

0.67 mgvs3.2 mg

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

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5%21mg

Magnesium

34.3%144mg

21 mgvs144 mg

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

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8.43%0.19mg

Manganese

48.4%1.1mg

0.19 mgvs1.1 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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9.57%67mg

Phosphorus

51%358mg

67 mgvs358 mg

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

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8.6%293mg

Potassium

9.68%329mg

293 mgvs329 mg

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

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2.9%1.6μg

Selenium

0%0μg

1.6 μgvs0 μg

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

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2.73%41mg

Sodium

0.53%8mg

41 mgvs8 mg

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

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4.1%0.45mg

Zinc

28%3.08mg

0.45 mgvs3.08 mg

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

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2.4%89.3g

Water

0.09%3.32g

89.3 gvs3.32 g

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

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Lets compare vitamin content per 100 grams of Boiled Broccoli vs Snacks, popcorn, air-popped:

Boiled and Drained Broccoli has 7.7 times more Vitamin A, 1.5 times more Vitamin B2, 1.2 times more Vitamin B5, 1.3 times more Vitamin B6, 3.5 times more Vitamin B9, more Vitamin C, 5 times more Vitamin E and 117.6 times more Vitamin K than Snacks, popcorn, air-popped.
While Snacks, popcorn, air-popped contain 1.7 times more Vitamin B1 and 4.2 times more Vitamin B3 than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli as well as Snacks, popcorn, air-popped have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Broccoli vs Snacks, popcorn, air-popped:

Boiled and Drained Broccoli has 5.7 times more Calcium, more Selenium, 5.1 times more Sodium and 26.9 times more Water than Snacks, popcorn, air-popped.
While Snacks, popcorn, air-popped contain 4.3 times more Copper, 4.8 times more Iron, 6.9 times more Magnesium, 5.7 times more Manganese, 5.3 times more Phosphorus and 6.8 times more Zinc than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Snacks, popcorn, air-popped have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

Boiled and Drained Broccoli has 2.2 times more Omega 3, 1.6 times more Sugars and 10.6 times more Fructose than Snacks, popcorn, air-popped.
While Snacks, popcorn, air-popped contain 11.1 times more Energy, 11.1 times more Fat, 8.1 times more Saturated Fat, 44.4 times more Omega 6, 10.8 times more Carbohydrate, 4.4 times more Fiber and 5.4 times more Protein than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli as well as Snacks, popcorn, air-popped have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

Boiled BroccoliVS Frozen Chopped BroccoliSnacks, popcorn, air-poppedVS Frozen Chopped BroccoliBoiled BroccoliVS Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fatSnacks, popcorn, air-poppedVS Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat

Compare Foods

Comparing Nutrients in 100 grams Boiled BroccoliVS Snacks, popcorn, air-popped

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: