Comparing Nutrients in 100 calories Cooked Chopped Frozen Broccoli VS Snack, BALANCE, original bar

Weight per 100 calories

• Cooked Chopped Frozen Broccoli: 357g
• Snack, BALANCE, original bar: 24g

Snack, BALANCE, original bar has 14.8 times more energy per unit of mass than Boiled Chopped Frozen Broccoli, which is very high in comparison to other foods. Cooked Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 100 calories - Cooked Chopped Frozen Broccoli or Snack, BALANCE, original bar?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Snack, BALANCE, original bar	27%	26%	47%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Snack, BALANCE, original bar	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	2.12% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.083% 0.24mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	9.03% 11.7g	130g per day for Men 19-50 years
Sugars	7.24% 5.25g	11.6% 8.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	28% 10.7g	1.97% 0.75g	38g per day for Men 19-50 years
Protein	19.8% 11g	12% 6.75g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Snack, BALANCE, original bar	Recommended Dietary Allowance
Vitamin A	20.2% 182μg	40% 360μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	32.7% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	31.7% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.64mg	13.5% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	3.4% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	16.5% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	7.6% 30.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	12.4% 0.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	159% 143mg	3% 2.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2.6% 15.7IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31.4% 4.7mg	9.4% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	262% 315μg	0.26% 0.31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Snack, BALANCE, original bar	Recommended Dietary Allowance
Calcium	11.8% 118mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	20.6% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.001% 0.024μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	27.2% 2.18mg	33% 2.63mg	8mg per day for Men 19-50 years
Magnesium	11% 46.4mg	6.83% 28.7mg	420mg per day for Men 19-50 years
Manganese	34.6% 0.8mg	7.46% 0.17mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	25% 175mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	15% 507mg	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	10.2% 5.6μg	55μg per day for Men 19-50 years
Sodium	2.6% 39.3mg	4.06% 61mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	7.7% 0.85mg	11mg per day for Men 19-50 years
Water	8.76% 324g	0.051% 1.87g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Chopped Frozen Broccoli vs Snack, BALANCE, original bar:

• Boiled Chopped Frozen Broccoli has 5.8 times more Vitamin B5, 2.2 times more Vitamin B6, 6.6 times more Vitamin B9, 53.1 times more Vitamin C, 3.4 times more Vitamin E and 1004.4 times more Vitamin K than Snack, BALANCE, original bar.
• While Snack, BALANCE, original bar contains 2 times more Vitamin A, 2 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Boiled Chopped Frozen Broccoli.

Comparing minerals per 100 calories for Cooked Chopped Frozen Broccoli vs Snack, BALANCE, original bar:

• Boiled Chopped Frozen Broccoli has 1.6 times more Magnesium, 4.6 times more Manganese, 1.6 times more Phosphorus, 3.1 times more Potassium and 173.3 times more Water than Snack, BALANCE, original bar.
• While Snack, BALANCE, original bar contains 1.5 times more Copper, 2.2 times more Selenium and 1.6 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Snack, BALANCE, original bar have similar amounts of Calcium, Iron and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled Chopped Frozen Broccoli has 4.4 times more Omega 3, 1.6 times more Carbohydrate, 14.3 times more Fiber and 1.6 times more Protein than Snack, BALANCE, original bar.
• While Snack, BALANCE, original bar contains 6.7 times more Fat, 9.5 times more Omega 6 and 1.6 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Snack, BALANCE, original bar have similar amounts of Energy per 100 kcal.
• Both Boiled Chopped Frozen Broccoli as well as Snack, BALANCE, original bar have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.