Comparing Nutrients in 14 ounces Snacks, granola bars, soft, uncoated, peanut butter VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, peanut butter	10%	32%	58%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, peanut butter	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	58.3% 1691kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	64.6% 62.7g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	45.3% 14.5g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	99% 16.7g	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	197% 256g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	NA	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	45% 17g	31.3% 12g	38g per day for Men 19-50 years
Protein	74.4% 41.7g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, peanut butter	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.4% 0.9mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78% 12.5mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.14mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	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	31.8% 127μg	93% 373μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	33% 0.79μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	301% 271mg	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	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, uncoated, peanut butter	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	36% 361mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	291% 2.6mg	16% 0.14mg	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	106% 8.45mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	81.3% 341mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	242% 5.56mg	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	142% 992mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	34% 1155mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	108% 1623mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.78% 29g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, soft, uncoated, peanut butter VS Frozen Broccoli Spears per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, granola bars, soft, uncoated, peanut butter versus 14 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Snacks, granola bars, soft, uncoated, peanut butter vs Frozen Broccoli Spears:

• 14 ounces of Snacks, granola bars, soft, uncoated, peanut butter have 3.2 times more Vitamin B1, 1.3 times more Vitamin B2, 6.8 times more Vitamin B3, 2.2 times more Vitamin B5 and more Vitamin B12 than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 28.5 times more Vitamin A, 1.7 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, soft, uncoated, peanut butter.
• 14 ounces of Snacks, granola bars, soft, uncoated, peanut butter have insufficient amounts of Vitamin A and Vitamin C
• 14 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin B12

Comparing minerals per 14 ounces for Snacks, granola bars, soft, uncoated, peanut butter vs Frozen Broccoli Spears:

• 14 ounces of Snacks, granola bars, soft, uncoated, peanut butter have 2.2 times more Calcium, 18.3 times more Copper, 3 times more Iron, 5.4 times more Magnesium, 5.5 times more Manganese, 4.2 times more Phosphorus, 9.9 times more Selenium, 24.1 times more Sodium and 5.5 times more Zinc than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 12.4 times more Water than Snacks, granola bars, soft, uncoated, peanut butter.
• Both Snacks, granola bars, soft, uncoated, peanut butter and Frozen Broccoli Spears contain similar levels of Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, granola bars, soft, uncoated, peanut butter have 14.7 times more Energy, 46.5 times more Fat, 70.2 times more Saturated Fat, 114.1 times more Omega 6, 12 times more Carbohydrate, 1.4 times more Fiber and 3.4 times more Protein than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 4.2 times more Omega 3 than Snacks, granola bars, soft, uncoated, peanut butter.
• 14 ounces of Snacks, granola bars, soft, uncoated, peanut butter provide inadequate amounts of Omega 3
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6