Comparing Nutrients in 1 kilogram Boiled Spears Frozen Broccoli VS Snacks, NUTRI-GRAIN FRUIT AND NUT BAR

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	9%	24%	67%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Energy	9.66% 280kcal	139% 4030kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	60.3% 19.3g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	148% 25g	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	513% 667g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	448% 325g	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	197% 75g	38g per day for Men 19-50 years
Protein	55.4% 31g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	297% 2670μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	388% 4.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	474% 6.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	403% 64.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	471% 6.12mg	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	318% 1270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	483% 11.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	446% 401mg	2.22% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	51.7% 310IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	88% 13mg	248% 37.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Calcium	51% 510mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	484% 4.36mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.05% 2μg	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	706% 56.5mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	250% 1050mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	627% 14.4mg	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	414% 2900mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	96% 3280mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	205% 113μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	130% 1950mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	298% 32.8mg	11mg per day for Men 19-50 years
Water	24.5% 907g	3.04% 113g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Snacks, NUTRI-GRAIN FRUIT AND NUT BAR per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Spears Frozen Broccoli versus 1 kg of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR 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, NUTRI-GRAIN FRUIT AND NUT BAR:

• 1 kilogram of Boiled Spears Frozen Broccoli has 200.5 times more Vitamin C and 73.4 times more Vitamin K than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While 1 kg of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contains 5.2 times more Vitamin A, 8.5 times more Vitamin B1, 7.6 times more Vitamin B2, 14.1 times more Vitamin B3, 4.7 times more Vitamin B6, 4.2 times more Vitamin B9, more Vitamin B12, more Vitamin D and 2.8 times more Vitamin E than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Boiled Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 1 kilogram of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 1 kilogram for Boiled Spears Frozen Broccoli vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• 1 kilogram of Boiled Spears Frozen Broccoli has 8.1 times more Water than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While 1 kg of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contains 1.3 times more Calcium, 10.1 times more Copper, 9.3 times more Iron, 5.3 times more Magnesium, 4.4 times more Manganese, 5.3 times more Phosphorus, 1.8 times more Potassium, 5.9 times more Selenium, 8.1 times more Sodium and 10.9 times more Zinc than Boiled and Drained Spears Frozen Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contains 14.4 times more Energy, 99.4 times more Fat, 107.2 times more Saturated Fat, 1.5 times more Omega 3, 193.8 times more Omega 6, 12.4 times more Carbohydrate, 22.1 times more Sugars, 2.5 times more Fiber and 3 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