Comparing Nutrients in 14 ounces Snack, Mixed Berry Bar VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snack, Mixed Berry Bar	14%	25%	61%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Snack, Mixed Berry Bar	Boiled Broccoli	Recommended Dietary Allowance
Energy	52.4% 1520kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	43% 41.8g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	47.7% 15.3g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	45% 7.67g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	180% 234g	22% 28.5g	130g per day for Men 19-50 years
Sugars	144% 104g	7.6% 5.5g	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	NA	4.05% 2.94g	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	NA	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	82.5% 31.4g	34.5% 13g	38g per day for Men 19-50 years
Protein	93% 52.2g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Snack, Mixed Berry Bar	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	12% 107μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.12mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.3% 4.37mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.4% 0.46mg	61% 0.79mg	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	27.8% 111μg	107% 429μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	84.3% 2.02μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	286% 258mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.32% 7.94IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.67% 1.15mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Mixed Berry Bar	Boiled Broccoli	Recommended Dietary Allowance
Calcium	41.7% 417mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	1.14% 45.6μg	0.4% 16μg	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	94% 7.5mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	86% 361mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	339% 7.8mg	33.5% 0.77mg	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	194% 1361mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	143% 78.6μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	118% 1774mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	1.66% 61.6g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snack, Mixed Berry Bar vs Boiled Broccoli:

• Snack, Mixed Berry Bar has 4.5 times more Vitamin B1, 2.3 times more Vitamin B2, 1.6 times more Vitamin B3, 1.8 times more Vitamin B5 and more Vitamin B12 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.9 times more Vitamin A, 1.7 times more Vitamin B6, 3.9 times more Vitamin B9, 108.2 times more Vitamin C, 5 times more Vitamin E and 88.2 times more Vitamin K than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snack, Mixed Berry Bar vs Boiled Broccoli:

• Snack, Mixed Berry Bar has 2.6 times more Calcium, 4 times more Copper, 2.8 times more Iron, 4.3 times more Magnesium, 10.1 times more Manganese, 5.1 times more Phosphorus, 1.5 times more Potassium, 12.4 times more Selenium, 10.9 times more Sodium and 5.9 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 5.8 times more Water than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snack, Mixed Berry Bar has 10.9 times more Energy, 25.7 times more Fat, 48.7 times more Saturated Fat, 37.9 times more Omega 6, 8.2 times more Carbohydrate, 18.9 times more Sugars, 2.4 times more Fiber and 5.5 times more Protein than Boiled and Drained Broccoli.
• Both Snack, Mixed Berry Bar and Boiled and Drained Broccoli have similar amounts of Omega 3 per 14 oz.
• Both Snack, Mixed Berry Bar as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.