Comparing Nutrients in 14 ounces Snacks, granola bars, soft, uncoated, nut and raisin VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, nut and raisin	7%	39%	54%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, nut and raisin	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	62% 1802kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	83.5% 81g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	118% 38g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	125% 21.3g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	194% 252g	14.6% 19g	130g per day for Men 19-50 years
Sugars	NA	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	58.5% 22.2g	31.3% 12g	38g per day for Men 19-50 years
Protein	56.7% 31.8g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, nut and raisin	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.75mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58% 0.75mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.7% 10.4mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	22% 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	29.8% 119μg	66.5% 266μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	39.7% 0.95μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	249% 224mg	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	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, uncoated, nut and raisin	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	33.3% 333mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	16.8% 0.15mg	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	108% 8.65mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	86% 361mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	207% 4.76mg	50.7% 1.17mg	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	137% 957mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	111% 61μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	67.2% 1008mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	57.7% 6.35mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.65% 24.2g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, granola bars, soft, uncoated, nut and raisin vs Frozen Chopped Broccoli:

• Snacks, granola bars, soft, uncoated, nut and raisin have 3.6 times more Vitamin B1, 2 times more Vitamin B2, 5.6 times more Vitamin B3, 1.5 times more Vitamin B5 and more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 26 times more Vitamin A, 2.2 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, soft, uncoated, nut and raisin.
• Both Snacks, granola bars, soft, uncoated, nut and raisin and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B6 per 14 oz.

Comparing minerals per 14 ounces for Snacks, granola bars, soft, uncoated, nut and raisin vs Frozen Chopped Broccoli:

• Snacks, granola bars, soft, uncoated, nut and raisin have 1.5 times more Calcium, 10 times more Copper, 2.7 times more Iron, 5.1 times more Magnesium, 4.1 times more Manganese, 4.8 times more Phosphorus, 1.8 times more Potassium, 5.5 times more Selenium, 10.6 times more Sodium and 3.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 15 times more Water than Snacks, granola bars, soft, uncoated, nut and raisin.

Comparison of macro-nutrients per 14 ounces:

• Snacks, granola bars, soft, uncoated, nut and raisin have 17.5 times more Energy, 70.3 times more Fat, 216.8 times more Saturated Fat, 1.6 times more Omega 3, 172.9 times more Omega 6, 13.3 times more Carbohydrate, 1.9 times more Fiber and 2.8 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Snacks, granola bars, soft, uncoated, nut and raisin as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.