Comparing Nutrients in 14 ounces Snacks, crisped rice bar, almond VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, crisped rice bar, almond	6%	39%	55%
Broccoli	27%	8%	65%

Macro Nutrients

	Snacks, crisped rice bar, almond	Broccoli	Recommended Dietary Allowance
Energy	62.7% 1818kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	83.5% 81g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	46.8% 15g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	77% 1.23g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	172% 29.3g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	197% 256g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	NA	9.3% 6.75g	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	3.72% 2.7g	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	% 0.4g	g per day for Men 19-50 years
Fiber	37.6% 14.3g	27% 10.3g	38g per day for Men 19-50 years
Protein	49.6% 27.8g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Snacks, crisped rice bar, almond	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	438% 5.25mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	458% 5.95mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	437% 70mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	539% 7mg	53.4% 0.69mg	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	0% 0μg	62.5% 250μg	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	50.7% 45.6mg	393% 354mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, crisped rice bar, almond	Broccoli	Recommended Dietary Allowance
Calcium	29.4% 294mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	21.6% 0.19mg	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	315% 25.2mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	67% 282mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	276% 6.35mg	36.2% 0.83mg	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	95% 663mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	26.7% 909mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	62% 929mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.72% 26.6g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, crisped rice bar, almond vs Broccoli:

• Snacks, crisped rice bar, almond have 18.6 times more Vitamin B1, 12.8 times more Vitamin B2, 27.6 times more Vitamin B3 and 10.1 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin B9 and 7.8 times more Vitamin C than Snacks, crisped rice bar, almond.
• Both Snacks, crisped rice bar, almond and Raw Broccoli have similar amounts of Vitamin B5 per 14 oz.
• Both Snacks, crisped rice bar, almond as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Snacks, crisped rice bar, almond vs Broccoli:

• Snacks, crisped rice bar, almond have 1.6 times more Calcium, 5 times more Copper, 8.7 times more Iron, 3.4 times more Magnesium, 7.6 times more Manganese, 2.5 times more Phosphorus, 7.1 times more Sodium and 12.9 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Potassium and 13.3 times more Water than Snacks, crisped rice bar, almond.

Comparison of macro-nutrients per 14 ounces:

• Snacks, crisped rice bar, almond have 13.5 times more Energy, 55.1 times more Fat, 33.1 times more Saturated Fat, 4.9 times more Omega 3, 150.6 times more Omega 6, 9.7 times more Carbohydrate, 1.4 times more Fiber and 2.5 times more Protein than Raw Broccoli.
• Both Snacks, crisped rice bar, almond as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.