Comparing Nutrients in 14 ounces Snacks, granola bar, chewy, reduced sugar, all flavors VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, chewy, reduced sugar, all flavors	5%	27%	68%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Snacks, granola bar, chewy, reduced sugar, all flavors	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	56.4% 1635kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	51% 49.6g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	62% 20g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	33% 5.6g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 275g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	114% 82.6g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	32.4% 12.3g	31.3% 12g	38g per day for Men 19-50 years
Protein	39.3% 22g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, chewy, reduced sugar, all flavors	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.75mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	17% 67.5μg	93% 373μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15% 0.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	301% 271mg	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	40.2% 6.03mg	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, chewy, reduced sugar, all flavors	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	166% 1655mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	16% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.01% 0.4μg	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	101% 8.06mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	44% 1mg	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	90% 631mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	23.2% 790mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	41% 22.6μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	82.6% 1238mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	48.3% 5.3mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	1.25% 46.2g	9.7% 359g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, granola bar, chewy, reduced sugar, all flavors vs Frozen Broccoli Spears:

• Snacks, granola bar, chewy, reduced sugar, all flavors have 2.6 times more Vitamin B1, 2.3 times more Vitamin B3, 1.7 times more Vitamin B5 and more Vitamin B12 than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain more Vitamin A, 2 times more Vitamin B6, 5.5 times more Vitamin B9, 683 times more Vitamin C and 44.1 times more Vitamin K than Snacks, granola bar, chewy, reduced sugar, all flavors.
• Both Snacks, granola bar, chewy, reduced sugar, all flavors and Frozen Broccoli Spears have similar amounts of Vitamin B2 and Vitamin E per 14 oz.
• Both Snacks, granola bar, chewy, reduced sugar, all flavors as well as Frozen Broccoli Spears have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, granola bar, chewy, reduced sugar, all flavors vs Frozen Broccoli Spears:

• Snacks, granola bar, chewy, reduced sugar, all flavors have 10.2 times more Calcium, 4.5 times more Copper, 2.8 times more Iron, 3 times more Magnesium, 4.4 times more Manganese, 2.7 times more Phosphorus, 3 times more Selenium, 18.4 times more Sodium and 3.9 times more Zinc than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 1.3 times more Potassium and 7.8 times more Water than Snacks, granola bar, chewy, reduced sugar, all flavors.

Comparison of macro-nutrients per 14 ounces:

• Snacks, granola bar, chewy, reduced sugar, all flavors have 14.2 times more Energy, 36.8 times more Fat, 96.3 times more Saturated Fat, 38.2 times more Omega 6, 13 times more Carbohydrate, 14.1 times more Sugars and 1.8 times more Protein than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 5 times more Omega 3 than Snacks, granola bar, chewy, reduced sugar, all flavors.
• Both Snacks, granola bar, chewy, reduced sugar, all flavors and Frozen Broccoli Spears have similar amounts of Fiber per 14 oz.
• Both Snacks, granola bar, chewy, reduced sugar, all flavors as well as Frozen Broccoli Spears have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.