Comparing Nutrients in 14 ounces Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%
Broccoli	27%	8%	65%

Macro Nutrients

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Broccoli	Recommended Dietary Allowance
Energy	53.8% 1560kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	37.8% 36.6g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	28.5% 4.85g	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	182% 236g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	149% 108g	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	61.6% 23.4g	27% 10.3g	38g per day for Men 19-50 years
Protein	127% 71g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Broccoli	Recommended Dietary Allowance
Vitamin A	22% 198μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.7% 1.03mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.6% 0.71mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	328% 4.26mg	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	213% 853μg	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	532% 12.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	85% 76.6mg	393% 354mg	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	272% 40.8mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Broccoli	Recommended Dietary Allowance
Calcium	172% 1723mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	348% 3.14mg	21.6% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	0.04% 1.6μg	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	258% 20.6mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	81.3% 341mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	191% 4.4mg	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	149% 1044mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	35% 1191mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	44% 24.2μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	129% 1929mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	174% 19mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	1% 37.4g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors vs Broccoli:

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 1.6 times more Vitamin A, 3.6 times more Vitamin B1, 1.5 times more Vitamin B2, 3 times more Vitamin B3, 6.1 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin B12 and 13.2 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Vitamin B5, 4.6 times more Vitamin C and 59.8 times more Vitamin K than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors as well as Raw Broccoli have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors vs Broccoli:

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 9.2 times more Calcium, 16.1 times more Copper, 7.1 times more Iron, 4.1 times more Magnesium, 5.3 times more Manganese, 4 times more Phosphorus, 2.4 times more Selenium, 14.7 times more Sodium and 11.8 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 9.5 times more Water than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Raw Broccoli have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 11.6 times more Energy, 24.9 times more Fat, 41.1 times more Saturated Fat, 24.9 times more Omega 6, 9 times more Carbohydrate, 16.1 times more Sugars, 2.3 times more Fiber and 6.3 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Omega 3 than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.