Comparing Nutrients in 14 ounces Snacks, granola bar, fruit-filled, nonfat VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Boiled Broccoli	Recommended Dietary Allowance
Energy	47% 1357kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	7.75% 1.3g	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	237% 308g	22% 28.5g	130g per day for Men 19-50 years
Sugars	248% 180g	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	41% 29.6g	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	% 17g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 133g	% 0.32g	g per day for Men 19-50 years
Fiber	77.3% 29.4g	34.5% 13g	38g per day for Men 19-50 years
Protein	42% 23.4g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	485% 6.3mg	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	314% 1254μg	107% 429μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	29.8% 0.71μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.5% 6.75mg	286% 258mg	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	5.82% 0.87mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Boiled Broccoli	Recommended Dietary Allowance
Calcium	1.2% 12mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	198% 16mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	NA	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	69% 484mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	25.7% 873mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	51.2% 5.64mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	1.47% 54.4g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, granola bar, fruit-filled, nonfat vs Boiled Broccoli:

• Snacks, granola bar, fruit-filled, nonfat have 8 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin B12 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 77 times more Vitamin A, 2.1 times more Vitamin B1, 1.8 times more Vitamin B2, 1.4 times more Vitamin B3, 38.2 times more Vitamin C, 6.6 times more Vitamin E and 108.5 times more Vitamin K than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, granola bar, fruit-filled, nonfat vs Boiled Broccoli:

• Snacks, granola bar, fruit-filled, nonfat have 3.8 times more Copper, 6 times more Iron, 2.4 times more Magnesium, 1.8 times more Phosphorus, 5.2 times more Selenium and 3.2 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 13.3 times more Calcium, 1.3 times more Potassium, 2.6 times more Sodium and 6.5 times more Water than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, granola bar, fruit-filled, nonfat have 9.8 times more Energy, 6.5 times more Omega 6, 10.8 times more Carbohydrate, 32.5 times more Sugars, 10.1 times more Fructose, 2.2 times more Fiber and 2.5 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 6.3 times more Omega 3 than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.