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

Weight per 100 calories

• Frozen Broccoli Spears: 345g
• Snack, BALANCE, original bar: 24g

Snack, BALANCE, original bar has 14.3 times more energy per unit of mass than Frozen Broccoli Spears, which is very high in comparison to other foods. Frozen Broccoli Spears having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Snack, BALANCE, original bar	27%	26%	47%

Macro Nutrients

	Frozen Broccoli Spears	Snack, BALANCE, original bar	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	2.12% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	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% 18.4g	9.03% 11.7g	130g per day for Men 19-50 years
Sugars	7% 5.07g	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	27.2% 10.3g	1.97% 0.75g	38g per day for Men 19-50 years
Protein	19% 10.6g	12% 6.75g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Snack, BALANCE, original bar	Recommended Dietary Allowance
Vitamin A	22% 197μg	40% 360μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	32.7% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.2% 0.39mg	31.7% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.96% 1.6mg	13.5% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	3.4% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	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	81% 324μg	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	262% 236mg	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% 4.66mg	9.4% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	0.26% 0.31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Snack, BALANCE, original bar	Recommended Dietary Allowance
Calcium	14% 141mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	13.8% 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	31% 2.5mg	33% 2.63mg	8mg per day for Men 19-50 years
Magnesium	13% 55mg	6.83% 28.7mg	420mg per day for Men 19-50 years
Manganese	38.4% 0.88mg	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	29% 203mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	25.4% 862mg	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	12% 6.55μg	10.2% 5.6μg	55μg per day for Men 19-50 years
Sodium	3.9% 58.6mg	4.06% 61mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.17mg	7.7% 0.85mg	11mg per day for Men 19-50 years
Water	8.44% 312g	0.051% 1.87g	3700g per day for Men 19-50 years

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

• Frozen Broccoli Spears have 4.9 times more Vitamin B5, 2.8 times more Vitamin B6, 10.7 times more Vitamin B9, 87.3 times more Vitamin C, 3.3 times more Vitamin E and 1116.2 times more Vitamin K than Snack, BALANCE, original bar.
• While Snack, BALANCE, original bar contains 1.8 times more Vitamin A, 1.6 times more Vitamin B1, 1.4 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Snack, BALANCE, original bar have similar amounts of Vitamin B2 per 100 kcal.

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

• Frozen Broccoli Spears have 1.9 times more Magnesium, 5.1 times more Manganese, 1.8 times more Phosphorus, 5.3 times more Potassium, 1.4 times more Zinc and 167 times more Water than Snack, BALANCE, original bar.
• While Snack, BALANCE, original bar contains 1.5 times more Copper than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Snack, BALANCE, original bar have similar amounts of Calcium, Iron, Selenium and Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Frozen Broccoli Spears have 12.7 times more Omega 3, 1.6 times more Carbohydrate, 13.8 times more Fiber and 1.6 times more Protein than Snack, BALANCE, original bar.
• While Snack, BALANCE, original bar contains 2.5 times more Fat, 3.5 times more Omega 6 and 1.7 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Snack, BALANCE, original bar have similar amounts of Energy per 100 kcal.
• Both Frozen Broccoli Spears as well as Snack, BALANCE, original bar have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.