Comparing Nutrients in 14 ounces Cooked Broccoli Raab VS Snacks, granola bar, chewy, reduced sugar, all flavors

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Snacks, granola bar, chewy, reduced sugar, all flavors	5%	27%	68%

Macro Nutrients

	Cooked Broccoli Raab	Snacks, granola bar, chewy, reduced sugar, all flavors	Recommended Dietary Allowance
Energy	3.42% 99kcal	56.4% 1635kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.06g	51% 49.6g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	62% 20g	32g per day for Men 19-50 years
Omega 3	50% 0.8g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	33% 5.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.53% 12.4g	212% 275g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	114% 82.6g	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	1.3% 0.95g	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	% 0.91g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	27% 15.2g	39.3% 22g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Snacks, granola bar, chewy, reduced sugar, all flavors	Recommended Dietary Allowance
Vitamin A	100% 901μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	63% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	27% 0.35mg	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	70.4% 282μg	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	15% 0.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	163% 147mg	0.44% 0.4mg	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	67% 10mg	40.2% 6.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Snacks, granola bar, chewy, reduced sugar, all flavors	Recommended Dietary Allowance
Calcium	47% 468mg	166% 1655mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	72% 0.65mg	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	63% 5.04mg	101% 8.06mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	65.6% 1.5mg	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	46.5% 325mg	90% 631mg	700mg per day for Men 19-50 years
Potassium	40% 1361mg	23.2% 790mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	41% 22.6μg	55μg per day for Men 19-50 years
Sodium	15% 222mg	82.6% 1238mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	48.3% 5.3mg	11mg per day for Men 19-50 years
Water	9.8% 363g	1.25% 46.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Snacks, granola bar, chewy, reduced sugar, all flavors per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Broccoli Raab versus 14 oz of Snacks, granola bar, chewy, reduced sugar, all flavors to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Broccoli Raab vs Snacks, granola bar, chewy, reduced sugar, all flavors:

• 14 ounces of Cooked Broccoli Raab have more Vitamin A, 1.2 times more Vitamin B2, 1.9 times more Vitamin B3, 2.5 times more Vitamin B6, 4.2 times more Vitamin B9, 370 times more Vitamin C, 1.7 times more Vitamin E and 111.3 times more Vitamin K than Snacks, granola bar, chewy, reduced sugar, all flavors.
• While 14 oz of Snacks, granola bar, chewy, reduced sugar, all flavors contain more Vitamin B12 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Snacks, granola bar, chewy, reduced sugar, all flavors provide similar amounts of Vitamin B1 and Vitamin B5 per 14 ounces.
• 14 ounces of Cooked Broccoli Raab have insufficient amounts of Vitamin B12
• 14 ounces of Snacks, granola bar, chewy, reduced sugar, all flavors have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Cooked Broccoli Raab as well as Snacks, granola bar, chewy, reduced sugar, all flavors have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Broccoli Raab vs Snacks, granola bar, chewy, reduced sugar, all flavors:

• 14 ounces of Cooked Broccoli Raab have 1.7 times more Potassium and 7.8 times more Water than Snacks, granola bar, chewy, reduced sugar, all flavors.
• While 14 oz of Snacks, granola bar, chewy, reduced sugar, all flavors contain 3.5 times more Calcium, 2.2 times more Copper, 1.6 times more Iron, 1.8 times more Magnesium, 3 times more Manganese, 1.9 times more Phosphorus, 4.4 times more Selenium, 5.6 times more Sodium and 2.5 times more Zinc than Cooked Broccoli Raab.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Broccoli Raab have 8 times more Omega 3 than Snacks, granola bar, chewy, reduced sugar, all flavors.
• While 14 oz of Snacks, granola bar, chewy, reduced sugar, all flavors contain 16.5 times more Energy, 24 times more Fat, 56.3 times more Saturated Fat, 45.6 times more Omega 6, 22.2 times more Carbohydrate, 33.5 times more Sugars and 1.4 times more Protein than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Snacks, granola bar, chewy, reduced sugar, all flavors offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 14 ounces of Snacks, granola bar, chewy, reduced sugar, all flavors provide inadequate amounts of Omega 3