Comparing Nutrients in 1 kilogram Boiled Broccoli VS Snacks, NUTRI-GRAIN FRUIT AND NUT BAR

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	9%	24%	67%

Macro Nutrients

	Boiled Broccoli	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Energy	12% 350kcal	139% 4030kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	60.3% 19.3g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	148% 25g	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	513% 667g	130g per day for Men 19-50 years
Sugars	19% 14g	448% 325g	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	197% 75g	38g per day for Men 19-50 years
Protein	42.5% 24g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	297% 2670μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	388% 4.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	474% 6.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	403% 64.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	471% 6.12mg	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	318% 1270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	483% 11.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	721% 649mg	2.22% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	51.7% 310IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	97% 14.5mg	248% 37.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Calcium	40% 400mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	484% 4.36mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	0.05% 2μg	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	706% 56.5mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	250% 1050mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	627% 14.4mg	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	414% 2900mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	96% 3280mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	205% 113μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	130% 1950mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	298% 32.8mg	11mg per day for Men 19-50 years
Water	24% 893g	3.04% 113g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• Boiled and Drained Broccoli has 2.4 times more Vitamin B5, 324.5 times more Vitamin C and 117.6 times more Vitamin K than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 3.5 times more Vitamin A, 7.4 times more Vitamin B1, 5 times more Vitamin B2, 11.6 times more Vitamin B3, 3.1 times more Vitamin B6, more Vitamin B12, more Vitamin D and 2.6 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have similar amounts of Vitamin B9 per 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• Boiled and Drained Broccoli has 7.9 times more Water than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 1.6 times more Calcium, 7.1 times more Copper, 8.4 times more Iron, 5 times more Magnesium, 7.4 times more Manganese, 4.3 times more Phosphorus, 7.1 times more Selenium, 4.8 times more Sodium and 7.3 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have similar amounts of Potassium per 1 kg.
• Both Boiled and Drained Broccoli as well as Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Fluoride in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli has 2 times more Omega 3 than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 11.5 times more Energy, 26.7 times more Fat, 24.4 times more Saturated Fat, 49.4 times more Omega 6, 9.3 times more Carbohydrate, 23.3 times more Sugars, 2.3 times more Fiber and 3.9 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.