Comparing Nutrients in 1 kilogram Breakfast bars, oats, sugar, raisins, coconut (include granola bar) VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	8%	34%	58%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Boiled Broccoli	Recommended Dietary Allowance
Energy	160% 4640kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	181% 176g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	397% 127g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	93% 15.7g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	513% 667g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	380% 275g	19% 14g	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	10.2% 7.4g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	81.6% 31g	87% 33g	38g per day for Men 19-50 years
Protein	175% 98g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.5mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	269% 3.5mg	154% 2mg	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	203% 810μg	270% 1080μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	11% 10mg	721% 649mg	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	54.7% 8.2mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	133% 159μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Boiled Broccoli	Recommended Dietary Allowance
Calcium	60% 600mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	400% 3.6mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	398% 32mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	240% 1010mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	NA	84.3% 1.94mg	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	396% 2770mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	96% 3260mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	291% 160μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	167% 2510mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	145% 16mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	1.1% 41g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) vs Boiled Broccoli:

• Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 4.4 times more Vitamin B1, 3.2 times more Vitamin B3 and 1.8 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 9.6 times more Vitamin A, 1.3 times more Vitamin B9, 64.9 times more Vitamin C, 1.8 times more Vitamin E and 8.9 times more Vitamin K than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) and Boiled and Drained Broccoli have similar amounts of Vitamin B2 per 1 kg.
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Breakfast bars, oats, sugar, raisins, coconut (include granola bar) vs Boiled Broccoli:

• Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 1.5 times more Calcium, 5.9 times more Copper, 4.7 times more Iron, 4.8 times more Magnesium, 4.1 times more Phosphorus, 10 times more Selenium, 6.1 times more Sodium and 3.6 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 21.8 times more Water than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) and Boiled and Drained Broccoli have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 13.3 times more Energy, 42.9 times more Fat, 160.6 times more Saturated Fat, 30.9 times more Omega 6, 9.3 times more Carbohydrate, 19.8 times more Sugars and 4.1 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 10.8 times more Omega 3 than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) and Boiled and Drained Broccoli have similar amounts of Fiber per 1 kg.
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.