Comparing Nutrients in 14 ounces Broccoli VS Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	4%	18%	78%

Macro Nutrients

	Broccoli	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Recommended Dietary Allowance
Energy	4.65% 135kcal	56% 1619kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	26% 8.27g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	42% 7.14g	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	242% 314g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	160% 116g	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	44% 16.7g	38g per day for Men 19-50 years
Protein	20% 11g	29.6% 16.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	26.4% 4.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	37.2% 0.48mg	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	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.96% 0.12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	393% 354mg	2.2% 2mg	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	59% 8.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Recommended Dietary Allowance
Calcium	18.7% 187mg	132% 1322mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	135% 1.2mg	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	74.4% 5.95mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	67% 282mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	240% 5.5mg	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	86% 603mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	73% 40μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	83% 1242mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	44.4% 4.9mg	11mg per day for Men 19-50 years
Water	9.58% 354g	0.67% 24.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar:

• Raw Broccoli has 10.3 times more Vitamin A, 1.5 times more Vitamin B2, 1.4 times more Vitamin B6, 3.7 times more Vitamin B9, 178.4 times more Vitamin C and 36.3 times more Vitamin K than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.
• While Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar contain 2.7 times more Vitamin B1, 1.7 times more Vitamin B3, more Vitamin B12 and 2.9 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar have similar amounts of Vitamin B5 per 14 oz.
• Both Raw Broccoli as well as Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar:

• Raw Broccoli has 1.4 times more Potassium and 14.3 times more Water than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.
• While Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar contain 7.1 times more Calcium, 6.3 times more Copper, 2.1 times more Iron, 3.4 times more Magnesium, 6.6 times more Manganese, 2.3 times more Phosphorus, 4 times more Selenium, 9.5 times more Sodium and 3 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 14 ounces:

• Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar contain 12 times more Energy, 22.5 times more Fat, 18.3 times more Saturated Fat, 2 times more Omega 3, 36.7 times more Omega 6, 11.9 times more Carbohydrate, 17.2 times more Sugars, 1.6 times more Fiber and 1.5 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.