Comparing Nutrients in 1 kilogram Boiled Broccoli VS Snacks, granola bar, fruit-filled, nonfat

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%

Macro Nutrients

	Boiled Broccoli	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Energy	12% 350kcal	118% 3420kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	9.28% 9g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	6.25% 2g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	19.5% 3.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	597% 776g	130g per day for Men 19-50 years
Sugars	19% 14g	624% 452g	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	10.2% 7.4g	103% 74.6g	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	% 4.9g	% 42.7g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 335g	g per day for Men 19-50 years
Fiber	87% 33g	195% 74g	38g per day for Men 19-50 years
Protein	42.5% 24g	105% 59g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	1223% 16mg	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	270% 1080μg	790% 3160μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	75% 1.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	721% 649mg	19% 17mg	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	97% 14.5mg	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Calcium	40% 400mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	260% 2.34mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	0% 0μg	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	83.8% 6.7mg	500% 40mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	NA	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	96% 670mg	174% 1220mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	64.7% 2200mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	151% 83μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	129% 14mg	11mg per day for Men 19-50 years
Water	24% 893g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Snacks, granola bar, fruit-filled, nonfat per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Snacks, granola bar, fruit-filled, nonfat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Snacks, granola bar, fruit-filled, nonfat:

• 1 kilogram of Boiled Broccoli has 77 times more Vitamin A, 2.1 times more Vitamin B1, 1.8 times more Vitamin B2, 1.4 times more Vitamin B3, 38.2 times more Vitamin C, 6.6 times more Vitamin E and 108.5 times more Vitamin K than Snacks, granola bar, fruit-filled, nonfat.
• While 1 kg of Snacks, granola bar, fruit-filled, nonfat contains 8 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin B12 than Boiled and Drained Broccoli.
• 1 kilogram of Boiled Broccoli have insufficient amounts of Vitamin B12
• 1 kilogram of Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Snacks, granola bar, fruit-filled, nonfat:

• 1 kilogram of Boiled Broccoli has 13.3 times more Calcium, 1.3 times more Potassium, 2.6 times more Sodium and 6.5 times more Water than Snacks, granola bar, fruit-filled, nonfat.
• While 1 kg of Snacks, granola bar, fruit-filled, nonfat contains 3.8 times more Copper, 6 times more Iron, 2.4 times more Magnesium, 1.8 times more Phosphorus, 5.2 times more Selenium and 3.2 times more Zinc than Boiled and Drained Broccoli.
• 1 kilogram of Snacks, granola bar, fruit-filled, nonfat lack sufficient amounts of Calcium
• Both Boiled and Drained Broccoli as well as Snacks, granola bar, fruit-filled, nonfat lack sufficient amounts of Fluoride in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has 6.3 times more Omega 3 than Snacks, granola bar, fruit-filled, nonfat.
• While 1 kg of Snacks, granola bar, fruit-filled, nonfat contains 9.8 times more Energy, 10.8 times more Carbohydrate, 32.5 times more Sugars, 10.1 times more Fructose, 2.2 times more Fiber and 2.5 times more Protein than Boiled and Drained Broccoli.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy
• 1 kilogram of Snacks, granola bar, fruit-filled, nonfat provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Snacks, granola bar, fruit-filled, nonfat provide inadequate amounts of Omega 6 in one kilogram.