Comparing Nutrients in 100 grams Popcorn, microwave, low fat and sodiumVS Broccoli

Macros Ratio

Protein Fat Carbs

Popcorn, microwave, low fat and sodium

12%

20%

68%

Broccoli

27%

65%

100 g ▼

Macro Nutrients

Popcorn, microwave, low fat and sodiumvs Broccoli

14.8%429kcal

Energy

1.17%34kcal

429 kcalvs34 kcal

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

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9.8%9.5g

Fat

0.38%0.37g

9.5 gvs0.37 g

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

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4.42%1.4g

Saturated Fat

0.36%0.11g

1.4 gvs0.11 g

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

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15.4%0.25g

Omega 3

3.94%0.063g

0.25 gvs0.063 g

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

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19.5%3.3g

Omega 6

0.29%0.049g

3.3 gvs0.049 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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56.5%73.4g

Carbohydrate

5.1%6.64g

73.4 gvs6.64 g

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

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0.74%0.54g

Sugars

2.34%1.7g

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

0.54 gvs1.7 g

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

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Fructose

0.94%0.68g

≤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 gvs0.68 g

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

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Glucose

%0.49g

NA gvs0.49 g

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

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Sucrose

%0.1g

NA gvs0.1 g

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

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37.4%14g

Fiber

6.84%2.6g

14 gvs2.6 g

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

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22.5%12.6g

Protein

5.04%2.82g

12.6 gvs2.82 g

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

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Vitamins

Popcorn, microwave, low fat and sodiumvs Broccoli

0.78%7μg

Vitamin A

3.44%31μg

RAE, retinol activity equivalents

7 μgvs31 μg

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

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29%0.35mg

Vitamin B1

5.9%0.071mg

Thiamine

0.35 mgvs0.071 mg

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

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8.46%0.11mg

Vitamin B2

9%0.12mg

Riboflavin

0.11 mgvs0.12 mg

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

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13%2.07mg

Vitamin B3

4%0.64mg

Niacin, nicotinic acid, niacinamide

2.07 mgvs0.64 mg

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

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Vitamin B5

11.5%0.57mg

Pantothenic acid

NA mgvs0.57 mg

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

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13%0.17mg

Vitamin B6

13.5%0.18mg

Pyridoxine

0.17 mgvs0.18 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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4.25%17μg

Vitamin B9

15.8%63μg

Folates and Folic Acid

17 μgvs63 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

99%89.2mg

Ascorbic acid

0 mgvs89.2 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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33.4%5mg

Vitamin E

5.2%0.78mg

Tocopherols and Tocotrienols

5 mgvs0.78 mg

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

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13%15.7μg

Vitamin K

84.7%102μg

Phytomenadione or phylloquinone

15.7 μgvs102 μg

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

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Minerals

Popcorn, microwave, low fat and sodiumvs Broccoli

1.1%11mg

Calcium

4.7%47mg

11 mgvs47 mg

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

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60.6%0.55mg

Copper

5.44%0.049mg

0.55 mgvs0.049 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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28.5%2.28mg

Iron

9.13%0.73mg

2.28 mgvs0.73 mg

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

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36%151mg

Magnesium

5%21mg

151 mgvs21 mg

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

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Manganese

9.13%0.21mg

NA mgvs0.21 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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37.7%264mg

Phosphorus

9.43%66mg

264 mgvs66 mg

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

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7.1%241mg

Potassium

9.3%316mg

241 mgvs316 mg

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

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15.6%8.6μg

Selenium

4.55%2.5μg

8.6 μgvs2.5 μg

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

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32.7%490mg

Sodium

2.2%33mg

490 mgvs33 mg

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

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35%3.83mg

Zinc

3.73%0.41mg

3.83 mgvs0.41 mg

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

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0.076%2.8g

Water

2.4%89.3g

2.8 gvs89.3 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 Popcorn, microwave, low fat and sodium vs Broccoli:

Popcorn, microwave, low fat and sodium has 4.9 times more Vitamin B1, 3.2 times more Vitamin B3 and 6.4 times more Vitamin E than Raw Broccoli.
While Raw Broccoli contains 4.4 times more Vitamin A, 3.7 times more Vitamin B9, more Vitamin C and 6.5 times more Vitamin K than Popcorn, microwave, low fat and sodium.
Both Popcorn, microwave, low fat and sodium and Raw Broccoli have similar amounts of Vitamin B2 and Vitamin B6 per 100 g.
Both Popcorn, microwave, low fat and sodium as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Popcorn, microwave, low fat and sodium vs Broccoli:

Popcorn, microwave, low fat and sodium has 11.1 times more Copper, 3.1 times more Iron, 7.2 times more Magnesium, 4 times more Phosphorus, 3.4 times more Selenium, 14.8 times more Sodium and 9.3 times more Zinc than Raw Broccoli.
While Raw Broccoli contains 4.3 times more Calcium, 1.3 times more Potassium and 31.9 times more Water than Popcorn, microwave, low fat and sodium.

Comparison of macro-nutrients per 100 grams:

Popcorn, microwave, low fat and sodium has 12.6 times more Energy, 25.7 times more Fat, 12.4 times more Saturated Fat, 3.9 times more Omega 3, 67.7 times more Omega 6, 11.1 times more Carbohydrate, 5.5 times more Fiber and 4.5 times more Protein than Raw Broccoli.
While Raw Broccoli contains 3.1 times more Sugars than Popcorn, microwave, low fat and sodium.
Both Popcorn, microwave, low fat and sodium as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

Popcorn, microwave, low fat and sodiumVS Breakfast bar, corn flake crust with fruitBroccoliVS Breakfast bar, corn flake crust with fruitPopcorn, microwave, low fat and sodiumVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 100 grams Popcorn, microwave, low fat and sodiumVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: