Comparing Nutrients in 1 kilogram Boiled Broccoli VS Snacks, granola bar, QUAKER, DIPPS, all flavors

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Snacks, granola bar, QUAKER, DIPPS, all flavors	6%	39%	55%

Macro Nutrients

	Boiled Broccoli	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Energy	12% 350kcal	166% 4800kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	272% 87g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	99% 1.6g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	405% 69g	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	500% 650g	130g per day for Men 19-50 years
Sugars	19% 14g	519% 376g	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	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	84.2% 32g	38g per day for Men 19-50 years
Protein	42.5% 24g	134% 75.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	110% 1.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	74.6% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	78.6% 3.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	88.5% 1.15mg	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	30% 120μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	25% 0.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	721% 649mg	3.33% 3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5% 30IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	97% 14.5mg	279% 42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Calcium	40% 400mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	241% 2.17mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	0.18% 7μg	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	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	131% 550mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	495% 11.4mg	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	231% 1620mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	68% 2310mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	265% 146μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	179% 2690mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	109% 12mg	11mg per day for Men 19-50 years
Water	24% 893g	1.5% 55.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Snacks, granola bar, QUAKER, DIPPS, all flavors per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Snacks, granola bar, QUAKER, DIPPS, all flavors 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, QUAKER, DIPPS, all flavors:

• 1 kilogram of Boiled Broccoli has 19.3 times more Vitamin A, 1.3 times more Vitamin B2, 1.6 times more Vitamin B5, 1.7 times more Vitamin B6, 9 times more Vitamin B9, 216.3 times more Vitamin C and 70.6 times more Vitamin K than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While 1 kg of Snacks, granola bar, QUAKER, DIPPS, all flavors contains 2.1 times more Vitamin B1, 1.8 times more Vitamin B3, more Vitamin B12 and 2.9 times more Vitamin E than Boiled and Drained Broccoli.
• 1 kilogram of Boiled Broccoli have insufficient amounts of Vitamin B12
• 1 kilogram of Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Broccoli as well as Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Snacks, granola bar, QUAKER, DIPPS, all flavors:

• 1 kilogram of Boiled Broccoli has 1.3 times more Potassium and 16.1 times more Water than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While 1 kg of Snacks, granola bar, QUAKER, DIPPS, all flavors contains 1.6 times more Calcium, 3.6 times more Copper, 1.7 times more Iron, 2.6 times more Magnesium, 5.9 times more Manganese, 2.4 times more Phosphorus, 9.1 times more Selenium, 6.6 times more Sodium and 2.7 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Snacks, granola bar, QUAKER, DIPPS, all flavors lack sufficient amounts of Fluoride in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Snacks, granola bar, QUAKER, DIPPS, all flavors contains 13.7 times more Energy, 49.8 times more Fat, 110 times more Saturated Fat, 1.3 times more Omega 3, 135.2 times more Omega 6, 9 times more Carbohydrate, 27.1 times more Sugars and 3.2 times more Protein than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Snacks, granola bar, QUAKER, DIPPS, all flavors offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy and Omega 6