Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Snack, BALANCE, original bar

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Snack, BALANCE, original bar	27%	26%	47%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Snack, BALANCE, original bar	Recommended Dietary Allowance
Energy	9.66% 280kcal	143% 4150kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	124% 120g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	36% 11.5g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	88% 1.4g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	107% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	375% 487g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	481% 349g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	81.6% 31g	38g per day for Men 19-50 years
Protein	55.4% 31g	500% 280g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Snack, BALANCE, original bar	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	1662% 14960μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	1357% 16.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	1314% 17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	562% 90mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	140% 7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	685% 8.9mg	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	140% 560μg	315% 1260μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	517% 12.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	446% 401mg	124% 112mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	108% 650IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	88% 13mg	389% 58.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Snack, BALANCE, original bar	Recommended Dietary Allowance
Calcium	33% 330mg	543% 5430mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	857% 7.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.025% 1μg	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	76.3% 6.1mg	1363% 109mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	283% 1190mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	310% 7.12mg	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	70% 490mg	664% 4650mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	199% 6780mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	424% 233μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	169% 2530mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	320% 35.2mg	11mg per day for Men 19-50 years
Water	24.5% 907g	2.1% 77.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Snack, BALANCE, original bar:

• Boiled Chopped Frozen Broccoli has 3.6 times more Vitamin C and 67.8 times more Vitamin K than Snack, BALANCE, original bar.
• While Snack, BALANCE, original bar contains 29.3 times more Vitamin A, 29.6 times more Vitamin B1, 21.1 times more Vitamin B2, 19.6 times more Vitamin B3, 2.6 times more Vitamin B5, 6.8 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin B12, more Vitamin D and 4.4 times more Vitamin E than Boiled Chopped Frozen Broccoli.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Snack, BALANCE, original bar:

• Boiled Chopped Frozen Broccoli has 11.7 times more Water than Snack, BALANCE, original bar.
• While Snack, BALANCE, original bar contains 16.5 times more Calcium, 22.7 times more Copper, 17.9 times more Iron, 9.2 times more Magnesium, 3.2 times more Manganese, 9.5 times more Phosphorus, 4.8 times more Potassium, 33.3 times more Selenium, 23 times more Sodium and 12.6 times more Zinc than Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• Snack, BALANCE, original bar contains 14.8 times more Energy, 100 times more Fat, 63.8 times more Saturated Fat, 3.4 times more Omega 3, 140.5 times more Omega 6, 9.1 times more Carbohydrate, 23.7 times more Sugars and 9 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Snack, BALANCE, original bar have similar amounts of Fiber per 1 kg.
• Both Boiled Chopped Frozen Broccoli as well as Snack, BALANCE, original bar have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.