Comparing Nutrients in 1 kilogram Boiled Spears Frozen Broccoli VS Snacks, granola bars, soft, uncoated, raisin

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Snacks, granola bars, soft, uncoated, raisin	7%	35%	58%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Snacks, granola bars, soft, uncoated, raisin	Recommended Dietary Allowance
Energy	9.66% 280kcal	154% 4480kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	184% 178g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	299% 96g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	179% 30.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	511% 664g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	NA	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	111% 42g	38g per day for Men 19-50 years
Protein	55.4% 31g	136% 76g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Snacks, granola bars, soft, uncoated, raisin	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	193% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	79.2% 1.03mg	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	75% 300μg	52.5% 210μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	75% 1.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	446% 401mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	88% 13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Snacks, granola bars, soft, uncoated, raisin	Recommended Dietary Allowance
Calcium	51% 510mg	101% 1010mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	311% 2.8mg	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	305% 24.4mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	171% 720mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	548% 12.6mg	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	78.6% 550mg	314% 2200mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	106% 3620mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	285% 157μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	188% 2820mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	118% 13mg	11mg per day for Men 19-50 years
Water	24.5% 907g	1.73% 64g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Snacks, granola bars, soft, uncoated, raisin per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Spears Frozen Broccoli versus 1 kg of Snacks, granola bars, soft, uncoated, raisin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Spears Frozen Broccoli vs Snacks, granola bars, soft, uncoated, raisin:

• 1 kilogram of Boiled Spears Frozen Broccoli has more Vitamin A, 1.3 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, soft, uncoated, raisin.
• While 1 kg of Snacks, granola bars, soft, uncoated, raisin contains 4.2 times more Vitamin B1, 2 times more Vitamin B2, 2.4 times more Vitamin B3, 1.8 times more Vitamin B5 and more Vitamin B12 than Boiled and Drained Spears Frozen Broccoli.
• 1 kilogram of Boiled Spears Frozen Broccoli have insufficient amounts of Vitamin B12
• 1 kilogram of Snacks, granola bars, soft, uncoated, raisin have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 1 kilogram for Boiled Spears Frozen Broccoli vs Snacks, granola bars, soft, uncoated, raisin:

• 1 kilogram of Boiled Spears Frozen Broccoli has 14.2 times more Water than Snacks, granola bars, soft, uncoated, raisin.
• While 1 kg of Snacks, granola bars, soft, uncoated, raisin contains 2 times more Calcium, 6.5 times more Copper, 4 times more Iron, 3.6 times more Magnesium, 3.9 times more Manganese, 4 times more Phosphorus, 2 times more Potassium, 8.3 times more Selenium, 11.8 times more Sodium and 4.3 times more Zinc than Boiled and Drained Spears Frozen Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Snacks, granola bars, soft, uncoated, raisin contains 16 times more Energy, 161.8 times more Fat, 531.7 times more Saturated Fat, 4 times more Omega 3, 233.8 times more Omega 6, 12.4 times more Carbohydrate, 1.4 times more Fiber and 2.5 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6