Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS 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	3.83% 111kcal	56.8% 1647kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	49% 47.6g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	14.3% 4.56g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	42.7% 7.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	149% 193g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	191% 138g	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	31.3% 12g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	22% 12.3g	198% 111g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Snack, BALANCE, original bar	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	660% 5938μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	538% 6.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	521% 6.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	223% 35.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	55.7% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	272% 3.53mg	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	55.6% 222μg	125% 500μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	205% 4.92μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	177% 159mg	49.4% 44.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	43% 258IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	35% 5.24mg	155% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Snack, BALANCE, original bar	Recommended Dietary Allowance
Calcium	13% 131mg	216% 2155mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	340% 3.06mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.01% 0.4μg	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	30.3% 2.42mg	541% 43.3mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	112% 472mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	123% 2.83mg	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	27.8% 194mg	264% 1846mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	79% 2691mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	168% 92μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	67% 1004mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	127% 14mg	11mg per day for Men 19-50 years
Water	9.73% 360g	0.83% 30.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Broccoli vs Snack, BALANCE, original bar:

• Boiled Chopped Frozen Broccoli has 3.6 times more Vitamin C and 67.8 times more Vitamin K than Snack, BALANCE, original bar.
• While Snack, BALANCE, original bar contains 29.3 times more Vitamin A, 29.6 times more Vitamin B1, 21.1 times more Vitamin B2, 19.6 times more Vitamin B3, 2.6 times more Vitamin B5, 6.8 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin B12, more Vitamin D and 4.4 times more Vitamin E than Boiled Chopped Frozen Broccoli.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Snack, BALANCE, original bar:

• Boiled Chopped Frozen Broccoli has 11.7 times more Water than Snack, BALANCE, original bar.
• While Snack, BALANCE, original bar contains 16.5 times more Calcium, 22.7 times more Copper, 17.9 times more Iron, 9.2 times more Magnesium, 3.2 times more Manganese, 9.5 times more Phosphorus, 4.8 times more Potassium, 33.3 times more Selenium, 23 times more Sodium and 12.6 times more Zinc than Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 14 ounces:

• Snack, BALANCE, original bar contains 14.8 times more Energy, 100 times more Fat, 63.8 times more Saturated Fat, 3.4 times more Omega 3, 140.5 times more Omega 6, 9.1 times more Carbohydrate, 23.7 times more Sugars and 9 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Snack, BALANCE, original bar have similar amounts of Fiber per 14 oz.
• Both Boiled Chopped Frozen Broccoli as well as Snack, BALANCE, original bar have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.