Comparing Nutrients in 14 ounces Broccoli VS Snacks, CLIF BAR, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Snacks, CLIF BAR, mixed flavors	16%	14%	70%

Macro Nutrients

	Broccoli	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Energy	4.65% 135kcal	47.4% 1373kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	24% 23.3g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	18.2% 5.84g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	54.3% 0.87g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	46% 7.8g	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	200% 260g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	173% 125g	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	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	77.3% 29.4g	38g per day for Men 19-50 years
Protein	20% 11g	104% 58.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	182% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	114% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	109% 17.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	175% 8.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	180% 2.33mg	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	117% 468μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	218% 5.24μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	393% 354mg	389% 350mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	122% 146μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Calcium	18.7% 187mg	146% 1461mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	194% 1.75mg	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	328% 26.3mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	139% 583mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	370% 8.5mg	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	37.4% 262mg	167% 1167mg	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	149% 81.8μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	51.6% 774mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	159% 17.5mg	11mg per day for Men 19-50 years
Water	9.58% 354g	1.18% 43.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Snacks, CLIF BAR, mixed flavors:

• Raw Broccoli has 31 times more Vitamin A, 3.3 times more Vitamin E and 2.8 times more Vitamin K than Snacks, CLIF BAR, mixed flavors.
• While Snacks, CLIF BAR, mixed flavors contain 7.8 times more Vitamin B1, 3.2 times more Vitamin B2, 6.9 times more Vitamin B3, 3.9 times more Vitamin B5, 3.4 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin B12 than Raw Broccoli.
• Both Raw Broccoli and Snacks, CLIF BAR, mixed flavors have similar amounts of Vitamin C per 14 oz.
• Both Raw Broccoli as well as Snacks, CLIF BAR, mixed flavors have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Snacks, CLIF BAR, mixed flavors:

• Raw Broccoli has 8.1 times more Water than Snacks, CLIF BAR, mixed flavors.
• While Snacks, CLIF BAR, mixed flavors contain 7.8 times more Calcium, 9 times more Copper, 9.1 times more Iron, 7 times more Magnesium, 10.2 times more Manganese, 4.5 times more Phosphorus, 1.3 times more Potassium, 8.2 times more Selenium, 5.9 times more Sodium and 10.8 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 14 ounces:

• Snacks, CLIF BAR, mixed flavors contain 10.2 times more Energy, 15.9 times more Fat, 12.9 times more Saturated Fat, 3.5 times more Omega 3, 40.1 times more Omega 6, 9.9 times more Carbohydrate, 18.6 times more Sugars, 2.8 times more Fiber and 5.2 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Snacks, CLIF BAR, mixed flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.