Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Energy	9.66% 280kcal	136% 3930kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	146% 47g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	72% 12.2g	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	458% 596g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	377% 273g	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	155% 59g	38g per day for Men 19-50 years
Protein	55.4% 31g	319% 179g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	55.6% 500μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	216% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	63.2% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	825% 10.7mg	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	538% 2150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1342% 32.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	446% 401mg	214% 193mg	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	685% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Calcium	33% 330mg	434% 4340mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	878% 7.9mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.1% 4μg	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	650% 52mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	205% 860mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	482% 11mg	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	376% 2630mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	88.2% 3000mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	111% 61μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	324% 4860mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	439% 48.3mg	11mg per day for Men 19-50 years
Water	24.5% 907g	2.55% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of Snacks, granola bar, KASHI GOLEAN, crunchy, 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, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 2.1 times more Vitamin C and 51.8 times more Vitamin K than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While 1 kg of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contains 4.7 times more Vitamin B1, 2.2 times more Vitamin B2, 4.1 times more Vitamin B3, 8.3 times more Vitamin B6, 3.8 times more Vitamin B9, more Vitamin B12 and 7.8 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors provide similar amounts of Vitamin A and Vitamin B5 per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• 1 kilogram of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 9.6 times more Water than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While 1 kg of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contains 13.2 times more Calcium, 23.2 times more Copper, 8.5 times more Iron, 6.6 times more Magnesium, 5 times more Manganese, 5.4 times more Phosphorus, 2.1 times more Potassium, 8.7 times more Selenium, 44.2 times more Sodium and 17.3 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, granola bar, KASHI GOLEAN, crunchy, mixed flavors contains 14 times more Energy, 76.9 times more Fat, 260.4 times more Saturated Fat, 94 times more Omega 6, 11.1 times more Carbohydrate, 18.6 times more Sugars, 2 times more Fiber and 5.8 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6