Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Snack, Mixed Berry Bar

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Snack, Mixed Berry Bar	14%	25%	61%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Energy	9.66% 280kcal	132% 3830kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	109% 105g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	120% 38.5g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	114% 19.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	453% 588g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	363% 263g	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	208% 79g	38g per day for Men 19-50 years
Protein	55.4% 31g	235% 132g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	236% 2.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	53.6% 8.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	220% 11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	89.2% 1.16mg	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	140% 560μg	70% 280μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	213% 5.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	446% 401mg	6.67% 6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	3.33% 20IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	88% 13mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Calcium	33% 330mg	105% 1050mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	271% 2.44mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.88% 115μg	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	236% 19mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	217% 910mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	853% 19.6mg	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	490% 3430mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	131% 4460mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	360% 198μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	298% 4470mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	240% 26.4mg	11mg per day for Men 19-50 years
Water	24.5% 907g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Snack, Mixed Berry Bar per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of Snack, Mixed Berry Bar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Snack, Mixed Berry Bar:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 1.9 times more Vitamin A, 2 times more Vitamin B9, 66.8 times more Vitamin C, 4.6 times more Vitamin E and 55.1 times more Vitamin K than Snack, Mixed Berry Bar.
• While 1 kg of Snack, Mixed Berry Bar contains 5.1 times more Vitamin B1, 3.5 times more Vitamin B2, 1.9 times more Vitamin B3, 4 times more Vitamin B5 and more Vitamin B12 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snack, Mixed Berry Bar provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• 1 kilogram of Snack, Mixed Berry Bar have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Snack, Mixed Berry Bar have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Snack, Mixed Berry Bar:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 5.8 times more Water than Snack, Mixed Berry Bar.
• While 1 kg of Snack, Mixed Berry Bar contains 3.2 times more Calcium, 7.2 times more Copper, 3.1 times more Iron, 7 times more Magnesium, 8.8 times more Manganese, 7 times more Phosphorus, 3.1 times more Potassium, 28.3 times more Selenium, 40.6 times more Sodium and 9.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Snack, Mixed Berry Bar contains 13.7 times more Energy, 87.8 times more Fat, 213.7 times more Saturated Fat, 3 times more Omega 3, 148.7 times more Omega 6, 11 times more Carbohydrate, 17.9 times more Sugars, 2.6 times more Fiber and 4.2 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6