Comparing Nutrients in 14 ounces Formulated bar, high fiber, chewy, oats and chocolate VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Formulated bar, high fiber, chewy, oats and chocolate	5%	23%	72%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Formulated bar, high fiber, chewy, oats and chocolate	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	53.2% 1544kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	41% 39.7g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	42% 13.5g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	60.8% 0.97g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	48.8% 8.3g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	213% 277g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	137% 99g	8.05% 5.83g	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	8.6% 6.23g	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	% 27.2g	NA	g per day for Men 19-50 years
Sucrose	% 48.4g	NA	g per day for Men 19-50 years
Fiber	235% 89.3g	31.3% 12g	38g per day for Men 19-50 years
Protein	35.4% 20g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Formulated bar, high fiber, chewy, oats and chocolate	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	228% 2.73mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.8% 0.36mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	196% 31.4mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	140% 7mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	294% 3.82mg	39.7% 0.52mg	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	34.7% 139μg	55.6% 222μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	177% 159mg	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	39% 5.83mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Formulated bar, high fiber, chewy, oats and chocolate	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	99% 992mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	15% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	44.7% 3.57mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	180% 754mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	588% 13.5mg	38.5% 0.89mg	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	238% 1663mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	64.2% 35.3μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	62.7% 941mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	70.7% 7.78mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	1.3% 47.8g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Formulated bar, high fiber, chewy, oats and chocolate VS Cooked Chopped Frozen Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Formulated bar, high fiber, chewy, oats and chocolate versus 14 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Formulated bar, high fiber, chewy, oats and chocolate vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Formulated bar, high fiber, chewy, oats and chocolate have 12.5 times more Vitamin B1, 17.3 times more Vitamin B3, 6.4 times more Vitamin B5 and 7.4 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain more Vitamin A, 1.6 times more Vitamin B9, 33.4 times more Vitamin C and 33.9 times more Vitamin K than Formulated bar, high fiber, chewy, oats and chocolate.
• Both Formulated bar, high fiber, chewy, oats and chocolate and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B2 and Vitamin E per 14 ounces.
• 14 ounces of Formulated bar, high fiber, chewy, oats and chocolate have insufficient amounts of Vitamin A and Vitamin C
• Both Formulated bar, high fiber, chewy, oats and chocolate as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Formulated bar, high fiber, chewy, oats and chocolate vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Formulated bar, high fiber, chewy, oats and chocolate have 7.6 times more Calcium, 7.7 times more Copper, 1.5 times more Iron, 14.6 times more Magnesium, 15.3 times more Manganese, 8.6 times more Phosphorus, 3.1 times more Potassium, 12.7 times more Selenium, 21.5 times more Sodium and 7 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 7.5 times more Water than Formulated bar, high fiber, chewy, oats and chocolate.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Formulated bar, high fiber, chewy, oats and chocolate have 13.9 times more Energy, 83.3 times more Fat, 188.7 times more Saturated Fat, 5.8 times more Omega 3, 160.7 times more Omega 6, 13.1 times more Carbohydrate, 17 times more Sugars, 7.5 times more Fiber and 1.6 times more Protein than Cooked Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6