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

Macros Ratio

	Protein	Fat	Carbs
Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	8%	34%	58%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Broccoli Raab	Recommended Dietary Allowance
Energy	160% 4640kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	181% 176g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	397% 127g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	93% 15.7g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	513% 667g	22% 28.5g	130g per day for Men 19-50 years
Sugars	380% 275g	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	81.6% 31g	71% 27g	38g per day for Men 19-50 years
Protein	175% 98g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.5mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	269% 3.5mg	132% 1.7mg	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	208% 830μg	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	224% 202mg	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	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	133% 159μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Broccoli Raab	Recommended Dietary Allowance
Calcium	60% 600mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	400% 3.6mg	46.7% 0.42mg	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	398% 32mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	240% 1010mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	NA	172% 3.95mg	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	104% 730mg	700mg per day for Men 19-50 years
Potassium	96% 3260mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	291% 160μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	167% 2510mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	145% 16mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	1.1% 41g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Breakfast bars, oats, sugar, raisins, coconut (include granola bar) VS Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) versus 1 kg of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) has 1.7 times more Vitamin B1, 1.4 times more Vitamin B3 and 2 times more Vitamin B6 than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 16.4 times more Vitamin A, 20.2 times more Vitamin C, 2 times more Vitamin E and 14.1 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 Broccoli Raab provide similar amounts of Vitamin B2 and Vitamin B9 per one kilogram.
• 1 kilogram of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have insufficient amounts of Vitamin A and Vitamin C
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) has 8.6 times more Copper, 1.5 times more Iron, 4.6 times more Magnesium, 3.8 times more Phosphorus, 1.7 times more Potassium, 16 times more Selenium, 7.6 times more Sodium and 2.1 times more Zinc than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 1.8 times more Calcium and 22.6 times more Water than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) has 21.1 times more Energy, 35.9 times more Fat, 152.9 times more Saturated Fat, 54.3 times more Omega 6, 23.4 times more Carbohydrate, 72.4 times more Sugars and 3.1 times more Protein than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 17.2 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 Broccoli Raab offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) provide inadequate amounts of Omega 3
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6