Comparing Nutrients in 14 ounces Boiled Broccoli VS Snacks, granola bar, QUAKER, DIPPS, all flavors

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Snacks, granola bar, QUAKER, DIPPS, all flavors	6%	39%	55%

Macro Nutrients

	Boiled Broccoli	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Energy	4.8% 139kcal	65.7% 1905kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	83.6% 81g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	108% 34.5g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	161% 27.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	198% 258g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	206% 149g	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	4.05% 2.94g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	17% 9.45g	53.3% 30g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Vitamin A	34% 306μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	43.7% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	29.6% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	35% 0.46mg	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	107% 429μg	12% 47.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.92% 0.24μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	286% 258mg	1.32% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2% 12IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	38.4% 5.75mg	111% 16.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Calcium	16% 159mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	96% 0.86mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	0.069% 2.78μg	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	33.2% 2.66mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	196% 4.5mg	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	38% 266mg	92% 643mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	27% 917mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	105% 58μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	71% 1068mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.6% 22g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Snacks, granola bar, QUAKER, DIPPS, all flavors:

• Boiled and Drained Broccoli has 19.3 times more Vitamin A, 1.3 times more Vitamin B2, 1.6 times more Vitamin B5, 1.7 times more Vitamin B6, 9 times more Vitamin B9, 216.3 times more Vitamin C and 70.6 times more Vitamin K than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While Snacks, granola bar, QUAKER, DIPPS, all flavors contain 2.1 times more Vitamin B1, 1.8 times more Vitamin B3, more Vitamin B12 and 2.9 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Broccoli vs Snacks, granola bar, QUAKER, DIPPS, all flavors:

• Boiled and Drained Broccoli has 1.3 times more Potassium and 16.1 times more Water than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While Snacks, granola bar, QUAKER, DIPPS, all flavors contain 1.6 times more Calcium, 3.6 times more Copper, 1.7 times more Iron, 2.6 times more Magnesium, 5.9 times more Manganese, 2.4 times more Phosphorus, 9.1 times more Selenium, 6.6 times more Sodium and 2.7 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Fluoride in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, granola bar, QUAKER, DIPPS, all flavors contain 13.7 times more Energy, 49.8 times more Fat, 110 times more Saturated Fat, 1.3 times more Omega 3, 135.2 times more Omega 6, 9 times more Carbohydrate, 27.1 times more Sugars and 3.2 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Snacks, granola bar, QUAKER, DIPPS, all flavors have similar amounts of Fiber per 14 oz.
• Both Boiled and Drained Broccoli as well as Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.