Comparing Nutrients in 14 ounces Boiled Broccoli VS Snacks, granola bars, hard, plain

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Snacks, granola bars, hard, plain	8%	37%	55%

Macro Nutrients

	Boiled Broccoli	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Energy	4.8% 139kcal	64.5% 1869kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	81% 78.6g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	29.4% 9.4g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	280% 47.6g	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	197% 256g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	156% 113g	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	55.4% 21g	38g per day for Men 19-50 years
Protein	17% 9.45g	71.6% 40g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Vitamin A	34% 306μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	87.3% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	39.2% 6.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	64.5% 3.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	26% 0.34mg	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	23% 91μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	286% 258mg	3.97% 3.57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	38.4% 5.75mg	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	48.3% 58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Calcium	16% 159mg	24.2% 242mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	173% 1.56mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	NA	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	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	92% 385mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	307% 7.05mg	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	157% 1099mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	39.2% 1334mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	117% 64.3μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	77.8% 1167mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.42% 15.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Snacks, granola bars, hard, plain:

• Boiled and Drained Broccoli has 38.5 times more Vitamin A, 2.4 times more Vitamin B6, 4.7 times more Vitamin B9, 72.1 times more Vitamin C and 9.7 times more Vitamin K than Snacks, granola bars, hard, plain.
• While Snacks, granola bars, hard, plain contain 4.2 times more Vitamin B1, 2.9 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.4 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Snacks, granola bars, hard, plain have similar amounts of Vitamin B2 per 14 oz.
• Both Boiled and Drained Broccoli as well as Snacks, granola bars, hard, plain have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Broccoli vs Snacks, granola bars, hard, plain:

• Boiled and Drained Broccoli has 22.9 times more Water than Snacks, granola bars, hard, plain.
• While Snacks, granola bars, hard, plain contain 1.5 times more Calcium, 6.4 times more Copper, 4.4 times more Iron, 4.6 times more Magnesium, 9.2 times more Manganese, 4.1 times more Phosphorus, 10.1 times more Selenium, 7.2 times more Sodium and 4.5 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Snacks, granola bars, hard, plain have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Broccoli has 2 times more Omega 3 than Snacks, granola bars, hard, plain.
• While Snacks, granola bars, hard, plain contain 13.5 times more Energy, 48.3 times more Fat, 30 times more Saturated Fat, 235.1 times more Omega 6, 9 times more Carbohydrate, 20.6 times more Sugars, 1.6 times more Fiber and 4.2 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Snacks, granola bars, hard, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.