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

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Snacks, popcorn, air-popped

13%

10%

77%

100 g ▼

Macro Nutrients

Broccolivs Snacks, popcorn, air-popped

1.17%34kcal

Energy

13.3%387kcal

34 kcalvs387 kcal

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

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0.38%0.37g

Fat

4.7%4.54g

0.37 gvs4.54 g

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

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0.36%0.11g

Saturated Fat

2%0.64g

0.11 gvs0.64 g

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

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3.94%0.063g

Omega 3

3.38%0.054g

0.063 gvs0.054 g

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

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0.29%0.049g

Omega 6

13.3%2.26g

0.049 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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5.1%6.64g

Carbohydrate

60%77.8g

6.64 gvs77.8 g

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

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2.34%1.7g

Sugars

1.2%0.87g

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

1.7 gvs0.87 g

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

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0.94%0.68g

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]

0.68 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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%0.1g

Sucrose

%0.72g

0.1 gvs0.72 g

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

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6.84%2.6g

Fiber

38%14.5g

2.6 gvs14.5 g

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

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5.04%2.82g

Protein

23%13g

2.82 gvs13 g

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

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Vitamins

Broccolivs Snacks, popcorn, air-popped

3.44%31μg

Vitamin A

1.1%10μg

RAE, retinol activity equivalents

31 μgvs10 μg

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

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5.9%0.071mg

Vitamin B1

8.67%0.1mg

Thiamine

0.071 mgvs0.1 mg

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

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9%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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4%0.64mg

Vitamin B3

14.4%2.3mg

Niacin, nicotinic acid, niacinamide

0.64 mgvs2.3 mg

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

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11.5%0.57mg

Vitamin B5

10.2%0.51mg

Pantothenic acid

0.57 mgvs0.51 mg

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

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13.5%0.18mg

Vitamin B6

12%0.16mg

Pyridoxine

0.18 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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15.8%63μg

Vitamin B9

7.75%31μg

Folates and Folic Acid

63 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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99%89.2mg

Vitamin C

0%0mg

Ascorbic acid

89.2 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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5.2%0.78mg

Vitamin E

1.93%0.29mg

Tocopherols and Tocotrienols

0.78 mgvs0.29 mg

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

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84.7%102μg

Vitamin K

1%1.2μg

Phytomenadione or phylloquinone

102 μgvs1.2 μg

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

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Minerals

Broccolivs Snacks, popcorn, air-popped

4.7%47mg

Calcium

0.7%7mg

47 mgvs7 mg

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

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5.44%0.049mg

Copper

29%0.26mg

0.049 mgvs0.26 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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9.13%0.73mg

Iron

40%3.2mg

0.73 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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9.13%0.21mg

Manganese

48.4%1.1mg

0.21 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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9.43%66mg

Phosphorus

51%358mg

66 mgvs358 mg

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

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9.3%316mg

Potassium

9.68%329mg

316 mgvs329 mg

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

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4.55%2.5μg

Selenium

0%0μg

2.5 μgvs0 μg

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

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2.2%33mg

Sodium

0.53%8mg

33 mgvs8 mg

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

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3.73%0.41mg

Zinc

28%3.08mg

0.41 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 Broccoli vs Snacks, popcorn, air-popped:

Raw Broccoli has 3.1 times more Vitamin A, 1.4 times more Vitamin B2, 2 times more Vitamin B9, more Vitamin C, 2.7 times more Vitamin E and 84.7 times more Vitamin K than Snacks, popcorn, air-popped.
While Snacks, popcorn, air-popped contain 1.5 times more Vitamin B1 and 3.6 times more Vitamin B3 than Raw Broccoli.
Both Raw Broccoli and Snacks, popcorn, air-popped have similar amounts of Vitamin B5 and Vitamin B6 per 100 g.
Both Raw 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 Broccoli vs Snacks, popcorn, air-popped:

Raw Broccoli has 6.7 times more Calcium, more Selenium, 4.1 times more Sodium and 26.9 times more Water than Snacks, popcorn, air-popped.
While Snacks, popcorn, air-popped contain 5.3 times more Copper, 4.4 times more Iron, 6.9 times more Magnesium, 5.3 times more Manganese, 5.4 times more Phosphorus and 7.5 times more Zinc than Raw Broccoli.
Both Raw Broccoli and Snacks, popcorn, air-popped have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

Raw Broccoli has 2 times more Sugars than Snacks, popcorn, air-popped.
While Snacks, popcorn, air-popped contain 11.4 times more Energy, 12.3 times more Fat, 5.6 times more Saturated Fat, 46.2 times more Omega 6, 11.7 times more Carbohydrate, 5.6 times more Fiber and 4.6 times more Protein than Raw Broccoli.
Both Raw Broccoli and Snacks, popcorn, air-popped have similar amounts of Omega 3 per 100 g.
Both Raw Broccoli as well as Snacks, popcorn, air-popped have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

BroccoliVS Boiled BroccoliSnacks, popcorn, air-poppedVS Boiled BroccoliBroccoliVS 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 BroccoliVS Snacks, popcorn, air-popped

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: