Comparing Nutrients in 14 ounces Snacks, granola bar, with coconut, chocolate coated VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, with coconut, chocolate coated	4%	55%	41%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Snacks, granola bar, with coconut, chocolate coated	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	72.7% 2108kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	132% 128g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	282% 90g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0% 0g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	72.4% 12.3g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	169% 219g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	188% 136g	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	64.8% 24.6g	31.3% 12g	38g per day for Men 19-50 years
Protein	37% 20.6g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, with coconut, chocolate coated	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	39.7% 0.52mg	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	8.93% 35.7μg	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.6% 0.28μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	177% 159mg	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	7.94% 1.2mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, with coconut, chocolate coated	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	16.7% 167mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	19% 0.17mg	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	87% 6.95mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	NA	56% 1.3mg	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	87.3% 611mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	29.7% 1008mg	21% 714mg	3400mg per day for Men 19-50 years
Selenium	118% 65μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	40.2% 603mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	42.2% 4.64mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.65% 24.2g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bar, with coconut, chocolate coated VS Boiled Spears Frozen Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, granola bar, with coconut, chocolate coated versus 14 oz of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Snacks, granola bar, with coconut, chocolate coated vs Boiled Spears Frozen Broccoli:

• 14 ounces of Snacks, granola bar, with coconut, chocolate coated have 2.5 times more Vitamin B1 and more Vitamin B12 than Boiled Spears Frozen Broccoli.
• While 14 oz of Boiled and Drained Spears Frozen Broccoli contain more Vitamin A, 3.3 times more Vitamin B9, 80.2 times more Vitamin C, 4.4 times more Vitamin E and 62.9 times more Vitamin K than Snacks, granola bar, with coconut, chocolate coated.
• Both Snacks, granola bar, with coconut, chocolate coated and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 14 ounces.
• 14 ounces of Snacks, granola bar, with coconut, chocolate coated have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 14 ounces of Boiled Spears Frozen Broccoli have insufficient amounts of Vitamin B12
• Both Snacks, granola bar, with coconut, chocolate coated as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Snacks, granola bar, with coconut, chocolate coated vs Boiled Spears Frozen Broccoli:

• 14 ounces of Snacks, granola bar, with coconut, chocolate coated have 7.4 times more Copper, 2.9 times more Iron, 2.8 times more Magnesium, 2.8 times more Phosphorus, 1.4 times more Potassium, 8.6 times more Selenium, 6.3 times more Sodium and 3.9 times more Zinc than Boiled Spears Frozen Broccoli.
• While 14 oz of Boiled and Drained Spears Frozen Broccoli contain 14.9 times more Water than Snacks, granola bar, with coconut, chocolate coated.
• Both Snacks, granola bar, with coconut, chocolate coated and Boiled Spears Frozen Broccoli contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, granola bar, with coconut, chocolate coated have 19 times more Energy, 292.7 times more Fat, 1262.2 times more Saturated Fat, 238.5 times more Omega 6, 10.3 times more Carbohydrate, 23.3 times more Sugars, 2.1 times more Fiber and 1.7 times more Protein than Boiled Spears Frozen Broccoli.
• While 14 oz of Boiled and Drained Spears Frozen Broccoli contain more Omega 3 than Snacks, granola bar, with coconut, chocolate coated.
• 14 ounces of Snacks, granola bar, with coconut, chocolate coated provide inadequate amounts of Omega 3
• 14 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6