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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%

Macro Nutrients

	Broccoli	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Energy	4.65% 135kcal	47% 1357kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	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	20.3% 26.4g	237% 308g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	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	3.72% 2.7g	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	% 1.94g	% 17g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 133g	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	42% 23.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Snacks, granola bar, fruit-filled, nonfat	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	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	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	62.5% 250μg	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	393% 354mg	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	20.6% 3.1mg	5.82% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Calcium	18.7% 187mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	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	36.2% 2.9mg	198% 16mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	47.2% 198mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	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	37.4% 262mg	69% 484mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	25.7% 873mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	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	14.8% 1.63mg	51.2% 5.64mg	11mg per day for Men 19-50 years
Water	9.58% 354g	1.47% 54.4g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 31 times more Vitamin A, 2.4 times more Vitamin B1, 1.7 times more Vitamin B2, 1.6 times more Vitamin B3, 52.5 times more Vitamin C, 3.5 times more Vitamin E and 78.2 times more Vitamin K than Snacks, granola bar, fruit-filled, nonfat.
• While Snacks, granola bar, fruit-filled, nonfat contain 9.1 times more Vitamin B6, 5 times more Vitamin B9 and more Vitamin B12 than Raw Broccoli.
• Both Raw Broccoli as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin D in 14 oz.

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

• Raw Broccoli has 15.7 times more Calcium, 1.4 times more Potassium, 2.1 times more Sodium and 6.5 times more Water than Snacks, granola bar, fruit-filled, nonfat.
• While Snacks, granola bar, fruit-filled, nonfat contain 4.8 times more Copper, 5.5 times more Iron, 2.4 times more Magnesium, 1.8 times more Phosphorus, 3.3 times more Selenium and 3.5 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 3.3 times more Omega 3 than Snacks, granola bar, fruit-filled, nonfat.
• While Snacks, granola bar, fruit-filled, nonfat contain 10.1 times more Energy, 6.8 times more Omega 6, 11.7 times more Carbohydrate, 26.6 times more Sugars, 11 times more Fructose, 2.8 times more Fiber and 2.1 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.