Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Snacks, CLIF BAR, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Snacks, CLIF BAR, mixed flavors	16%	14%	70%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Energy	9.66% 280kcal	119% 3460kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	60.6% 58.8g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	46% 14.7g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	137% 2.2g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	115% 19.6g	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	503% 654g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	436% 316g	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	195% 74g	38g per day for Men 19-50 years
Protein	55.4% 31g	263% 147g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	459% 5.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	288% 3.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	276% 44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	442% 22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	452% 5.88mg	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	295% 1180μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	550% 13μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	446% 401mg	980% 882mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	88% 13mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Calcium	33% 330mg	368% 3680mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	490% 4.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	76.3% 6.1mg	828% 66.2mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	350% 1470mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	933% 21.5mg	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	420% 2940mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	121% 4120mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	375% 206μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	130% 1950mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	401% 44mg	11mg per day for Men 19-50 years
Water	24.5% 907g	2.97% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Snacks, CLIF BAR, mixed flavors per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of Snacks, CLIF BAR, mixed flavors to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Snacks, CLIF BAR, mixed flavors:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 51 times more Vitamin A, 5.5 times more Vitamin E and 2.4 times more Vitamin K than Snacks, CLIF BAR, mixed flavors.
• While 1 kg of Snacks, CLIF BAR, mixed flavors contains 10 times more Vitamin B1, 4.6 times more Vitamin B2, 9.6 times more Vitamin B3, 8.1 times more Vitamin B5, 4.5 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin B12 and 2.2 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• 1 kilogram of Snacks, CLIF BAR, mixed flavors have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Snacks, CLIF BAR, mixed flavors have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Snacks, CLIF BAR, mixed flavors:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 8.2 times more Water than Snacks, CLIF BAR, mixed flavors.
• While 1 kg of Snacks, CLIF BAR, mixed flavors contains 11.2 times more Calcium, 13 times more Copper, 10.9 times more Iron, 11.3 times more Magnesium, 9.6 times more Manganese, 6 times more Phosphorus, 2.9 times more Potassium, 29.4 times more Selenium, 17.7 times more Sodium and 15.8 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 Snacks, CLIF BAR, mixed flavors contains 12.4 times more Energy, 49 times more Fat, 81.7 times more Saturated Fat, 5.2 times more Omega 3, 151 times more Omega 6, 12.2 times more Carbohydrate, 21.5 times more Sugars, 2.5 times more Fiber and 4.7 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6