Comparing Nutrients in 14 ounces Broccoli Raab VS Snacks, granola bar, fruit-filled, nonfat

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%

Macro Nutrients

	Broccoli Raab	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Energy	3% 87.3kcal	47% 1357kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	7.75% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.7% 11.3g	237% 308g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	248% 180g	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	0.93% 0.67g	41% 29.6g	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	% 0.4g	% 17g	g per day for Men 19-50 years
Sucrose	% 0.44g	% 133g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	77.3% 29.4g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	42% 23.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	485% 6.3mg	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	82.4% 329μg	314% 1254μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	29.8% 0.71μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	89% 80mg	7.5% 6.75mg	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	43% 6.43mg	5.82% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	741% 889μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Calcium	43% 429mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	103% 0.93mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	106% 8.5mg	198% 16mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	47.2% 198mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	NA	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	41.4% 290mg	69% 484mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	25.7% 873mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	60% 33μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	51.2% 5.64mg	11mg per day for Men 19-50 years
Water	9.93% 367g	1.47% 54.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Snacks, granola bar, fruit-filled, nonfat per 14 oz

Compare the macro and micronutrient content in 14 oz of Broccoli Raab versus 14 oz of Snacks, granola bar, fruit-filled, nonfat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Broccoli Raab vs Snacks, granola bar, fruit-filled, nonfat:

• 14 ounces of Broccoli Raab have 131 times more Vitamin A, 5.4 times more Vitamin B1, 1.8 times more Vitamin B2, 3.1 times more Vitamin B3, 11.9 times more Vitamin C, 7.4 times more Vitamin E and 172.3 times more Vitamin K than Snacks, granola bar, fruit-filled, nonfat.
• While 14 oz of Snacks, granola bar, fruit-filled, nonfat contain 9.3 times more Vitamin B6, 3.8 times more Vitamin B9 and more Vitamin B12 than Raw Broccoli Raab.
• 14 ounces of Broccoli Raab have insufficient amounts of Vitamin B12
• 14 ounces of Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Broccoli Raab vs Snacks, granola bar, fruit-filled, nonfat:

• 14 ounces of Broccoli Raab have 36 times more Calcium, 2.1 times more Sodium and 6.8 times more Water than Snacks, granola bar, fruit-filled, nonfat.
• While 14 oz of Snacks, granola bar, fruit-filled, nonfat contain 5.6 times more Copper, 1.9 times more Iron, 2.3 times more Magnesium, 1.7 times more Phosphorus, 8.3 times more Selenium and 1.8 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, granola bar, fruit-filled, nonfat contain similar levels of Potassium per 14 ounces.
• 14 ounces of Broccoli Raab lack sufficient amounts of Selenium
• 14 ounces of Snacks, granola bar, fruit-filled, nonfat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Broccoli Raab have 9.9 times more Omega 3 than Snacks, granola bar, fruit-filled, nonfat.
• While 14 oz of Snacks, granola bar, fruit-filled, nonfat contain 15.5 times more Energy, 27.2 times more Carbohydrate, 119.1 times more Sugars, 43.9 times more Fructose, 2.7 times more Fiber and 1.9 times more Protein than Raw Broccoli Raab.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy
• 14 ounces of Snacks, granola bar, fruit-filled, nonfat provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Snacks, granola bar, fruit-filled, nonfat provide inadequate amounts of Omega 6 in 14 ounces.