Comparing Nutrients in 1 kilogram Boiled Broccoli VS Snacks, granola bars, hard, almond

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Snacks, granola bars, hard, almond	6%	45%	49%

Macro Nutrients

	Boiled Broccoli	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Energy	12% 350kcal	171% 4950kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	263% 255g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	391% 125g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	62.5% 1g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	215% 36.6g	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	477% 620g	130g per day for Men 19-50 years
Sugars	19% 14g	NA	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	126% 48g	38g per day for Men 19-50 years
Protein	42.5% 24g	138% 77g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	233% 2.8mg	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	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	93% 4.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	36% 0.47mg	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	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	721% 649mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	97% 14.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Calcium	40% 400mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	141% 1.27mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	313% 25mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	193% 810mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	593% 13.7mg	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	326% 2280mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	80.3% 2730mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	273% 150μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	171% 2560mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	144% 16mg	11mg per day for Men 19-50 years
Water	24% 893g	0.84% 31g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Snacks, granola bars, hard, almond:

• Boiled and Drained Broccoli has 38.5 times more Vitamin A, 1.8 times more Vitamin B2, 1.3 times more Vitamin B5, 4.3 times more Vitamin B6, 9 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, hard, almond.
• While Snacks, granola bars, hard, almond contain 4.4 times more Vitamin B1 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Snacks, granola bars, hard, almond have similar amounts of Vitamin B3 per 1 kg.
• Both Boiled and Drained Broccoli as well as Snacks, granola bars, hard, almond have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Snacks, granola bars, hard, almond:

• Boiled and Drained Broccoli has 1.3 times more Calcium and 28.8 times more Water than Snacks, granola bars, hard, almond.
• While Snacks, granola bars, hard, almond contain 2.1 times more Copper, 3.7 times more Iron, 3.9 times more Magnesium, 7 times more Manganese, 3.4 times more Phosphorus, 9.4 times more Selenium, 6.2 times more Sodium and 3.5 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Snacks, granola bars, hard, almond have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, granola bars, hard, almond contain 14.1 times more Energy, 62.2 times more Fat, 158.4 times more Saturated Fat, 71.8 times more Omega 6, 8.6 times more Carbohydrate, 1.5 times more Fiber and 3.2 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Snacks, granola bars, hard, almond have similar amounts of Omega 3 per 1 kg.
• Both Boiled and Drained Broccoli as well as Snacks, granola bars, hard, almond have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.