Comparing Nutrients in 14 ounces Broccoli VS Formulated bar, POWER BAR, chocolate

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Formulated bar, POWER BAR, chocolate	16%	8%	76%

Macro Nutrients

	Broccoli	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Energy	4.65% 135kcal	49.7% 1441kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	12.7% 12.3g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	16.4% 5.24g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	13% 2.24g	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	213% 276g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	165% 119g	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	87.6% 63.5g	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	% 47.2g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 2.06g	g per day for Men 19-50 years
Fiber	27% 10.3g	59.5% 22.6g	38g per day for Men 19-50 years
Protein	20% 11g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	2666% 32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	586% 7.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	809% 129mg	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	672% 8.73mg	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	610% 2441μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	926% 22.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	393% 354mg	407% 366mg	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	20.6% 3.1mg	219% 33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Calcium	18.7% 187mg	200% 2000mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	631% 5.68mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	36.2% 2.9mg	580% 46.4mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	234% 984mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	278% 6.4mg	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	348% 2437mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	42.3% 1437mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	56.3% 31μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	81.5% 1222mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	359% 39.5mg	11mg per day for Men 19-50 years
Water	9.58% 354g	1.05% 39g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Formulated bar, POWER BAR, chocolate:

• Raw Broccoli has more Vitamin A and 92.4 times more Vitamin K than Formulated bar, POWER BAR, chocolate.
• While Formulated bar, POWER BAR, chocolate contains 113.5 times more Vitamin B1, 16.4 times more Vitamin B2, 51 times more Vitamin B3, 27.7 times more Vitamin B5, 12.6 times more Vitamin B6, 9.8 times more Vitamin B9, more Vitamin B12 and 10.6 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Formulated bar, POWER BAR, chocolate have similar amounts of Vitamin C per 14 oz.
• Both Raw Broccoli as well as Formulated bar, POWER BAR, chocolate have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Formulated bar, POWER BAR, chocolate:

• Raw Broccoli has 9.1 times more Water than Formulated bar, POWER BAR, chocolate.
• While Formulated bar, POWER BAR, chocolate contains 10.7 times more Calcium, 29.2 times more Copper, 16 times more Iron, 11.8 times more Magnesium, 7.7 times more Manganese, 9.3 times more Phosphorus, 3.1 times more Selenium, 9.3 times more Sodium and 24.3 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Formulated bar, POWER BAR, chocolate have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 2.5 times more Omega 3 than Formulated bar, POWER BAR, chocolate.
• While Formulated bar, POWER BAR, chocolate contains 10.7 times more Energy, 8.4 times more Fat, 11.6 times more Saturated Fat, 11.5 times more Omega 6, 10.5 times more Carbohydrate, 17.7 times more Sugars, 23.5 times more Fructose, 2.2 times more Fiber and 5 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Formulated bar, POWER BAR, chocolate have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.