Comparing Nutrients in 100 calories Boiled Spears Frozen Broccoli VS Snack, BALANCE, original bar

Weight per 100 calories

• Boiled Spears Frozen Broccoli: 357g
• Snack, BALANCE, original bar: 24g

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

Discover which food has more nutrients per 100 calories - Boiled Spears Frozen Broccoli or Snack, BALANCE, original bar?

Macros Ratio

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

Macro Nutrients

	Boiled Spears 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	0.41% 0.39g	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

	Boiled Spears 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	26.8% 107μg	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

	Boiled Spears Frozen Broccoli	Snack, BALANCE, original bar	Recommended Dietary Allowance
Calcium	18.2% 182mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	17% 71.4mg	6.83% 28.7mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	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	28% 196mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	19% 643mg	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.8μg	10.2% 5.6μg	55μg per day for Men 19-50 years
Sodium	5.7% 85.7mg	4.06% 61mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	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

Boiled Spears Frozen Broccoli VS Snack, BALANCE, Original Bar Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Spears Frozen Broccoli or Snack, BALANCE, original bar?

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

• 100 calories of Boiled Spears Frozen Broccoli have 5.8 times more Vitamin B5, 2.2 times more Vitamin B6, 3.5 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 100 kcal of Snack, BALANCE, original bar contain 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 and Drained Spears Frozen Broccoli.
• 100 calories of Boiled Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 100 calories of Snack, BALANCE, original bar have insufficient amounts of Vitamin K

Comparing minerals per 100 calories for Boiled Spears Frozen Broccoli vs Snack, BALANCE, original bar:

• 100 calories of Boiled Spears Frozen Broccoli have 1.4 times more Calcium, 2.5 times more Magnesium, 6.8 times more Manganese, 1.8 times more Phosphorus, 3.9 times more Potassium, 1.2 times more Selenium, 1.4 times more Sodium, 1.3 times more Zinc and 173.3 times more Water than Snack, BALANCE, original bar.
• Both Boiled Spears Frozen Broccoli and Snack, BALANCE, original bar contain similar levels of Copper and Iron per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Spears Frozen Broccoli have 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 100 kcal of Snack, BALANCE, original bar contain 7.4 times more Fat, 9.5 times more Omega 6 and 1.6 times more Sugars than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Snack, BALANCE, original bar offer comparable quantities of Energy per 100 calories.
• 100 calories of Boiled Spears Frozen Broccoli provide inadequate amounts of Omega 6
• 100 calories of Snack, BALANCE, original bar provide inadequate amounts of Fiber