Comparing Nutrients in 14 ounces Broccoli VS Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	21%	27%	52%

Macro Nutrients

	Broccoli	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Energy	4.65% 135kcal	55% 1599kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	50% 48.4g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	68.5% 22g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	30.8% 0.49g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	60.3% 10.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	160% 208g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	93% 67g	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	3.72% 2.7g	2.03% 1.47g	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	% 4.17g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 36.8g	g per day for Men 19-50 years
Fiber	27% 10.3g	45% 17g	38g per day for Men 19-50 years
Protein	20% 11g	147% 82.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	165% 1484μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	916% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	920% 147mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	1262% 63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	733% 9.53mg	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	62.5% 250μg	1049% 4195μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1058% 25.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	393% 354mg	300% 270mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	82.7% 496IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20.6% 3.1mg	222% 33.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	135% 162μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Calcium	18.7% 187mg	352% 3516mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	622% 5.6mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.17% 6.75μg	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	36.2% 2.9mg	704% 56.4mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	311% 1306mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	447% 10.3mg	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	37.4% 262mg	445% 3116mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	48% 1635mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	451% 248μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	102% 1532mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	351% 38.6mg	11mg per day for Men 19-50 years
Water	9.58% 354g	1% 37.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• Raw Broccoli has 1.3 times more Vitamin C and 2.5 times more Vitamin K than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contains 12.1 times more Vitamin A, 1.7 times more Vitamin B1, 25.6 times more Vitamin B2, 58.1 times more Vitamin B3, 27.7 times more Vitamin B5, 13.7 times more Vitamin B6, 16.8 times more Vitamin B9, more Vitamin B12, more Vitamin D and 10.8 times more Vitamin E than Raw Broccoli.

Comparing minerals per 14 ounces for Broccoli vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• Raw Broccoli has 9.5 times more Water than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contains 18.9 times more Calcium, 28.8 times more Copper, 19.5 times more Iron, 15.7 times more Magnesium, 12.3 times more Manganese, 11.9 times more Phosphorus, 1.3 times more Potassium, 25 times more Selenium, 11.7 times more Sodium and 23.7 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 14 ounces:

• Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contains 11.9 times more Energy, 32.9 times more Fat, 48.4 times more Saturated Fat, 2 times more Omega 3, 52.7 times more Omega 6, 7.9 times more Carbohydrate, 9.9 times more Sugars, 1.7 times more Fiber and 7.4 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.