Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Formulated bar, high fiber, chewy, oats and chocolate

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Formulated bar, high fiber, chewy, oats and chocolate	5%	23%	72%

Macro Nutrients

	Frozen Chopped Broccoli	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Energy	8.97% 260kcal	134% 3890kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	103% 100g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	106% 34g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	153% 2.45g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	123% 21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	537% 698g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	345% 250g	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	11.4% 8.3g	21.7% 15.7g	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	% 7.5g	% 68.6g	g per day for Men 19-50 years
Sucrose	NA	% 122g	g per day for Men 19-50 years
Fiber	79% 30g	592% 225g	38g per day for Men 19-50 years
Protein	50% 28g	89.3% 50g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	573% 6.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	70% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	494% 79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	352% 17.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	741% 9.63mg	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	168% 670μg	87.5% 350μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	627% 564mg	13.3% 12mg	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	81.3% 12mg	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Calcium	56% 560mg	250% 2500mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	291% 2.62mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	101% 8.1mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	452% 1900mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	1481% 34mg	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	71.4% 500mg	599% 4190mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	131% 4470mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	162% 89μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	158% 2370mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	178% 19.6mg	11mg per day for Men 19-50 years
Water	24.7% 915g	3.25% 120g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Formulated bar, high fiber, chewy, oats and chocolate per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Chopped Broccoli versus 1 kg of Formulated bar, high fiber, chewy, oats and chocolate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Formulated bar, high fiber, chewy, oats and chocolate:

• 1 kilogram of Frozen Chopped Broccoli has more Vitamin A, 1.9 times more Vitamin B9, 47 times more Vitamin C and 31.2 times more Vitamin K than Formulated bar, high fiber, chewy, oats and chocolate.
• While 1 kg of Formulated bar, high fiber, chewy, oats and chocolate contains 13 times more Vitamin B1, 16.8 times more Vitamin B3, 6.3 times more Vitamin B5 and 7.4 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Formulated bar, high fiber, chewy, oats and chocolate provide similar amounts of Vitamin B2 and Vitamin E per one kilogram.
• 1 kilogram of Formulated bar, high fiber, chewy, oats and chocolate have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Formulated bar, high fiber, chewy, oats and chocolate have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Formulated bar, high fiber, chewy, oats and chocolate:

• 1 kilogram of Frozen Chopped Broccoli has 7.6 times more Water than Formulated bar, high fiber, chewy, oats and chocolate.
• While 1 kg of Formulated bar, high fiber, chewy, oats and chocolate contains 4.5 times more Calcium, 6.9 times more Copper, 10.6 times more Magnesium, 11.6 times more Manganese, 8.4 times more Phosphorus, 2.1 times more Potassium, 3.2 times more Selenium, 9.9 times more Sodium and 4.1 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Formulated bar, high fiber, chewy, oats and chocolate contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Formulated bar, high fiber, chewy, oats and chocolate contains 15 times more Energy, 34.5 times more Fat, 77.2 times more Saturated Fat, 2.3 times more Omega 3, 67.4 times more Omega 6, 14.6 times more Carbohydrate, 18.5 times more Sugars, 1.9 times more Fructose, 7.5 times more Fiber and 1.8 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6