Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Snacks, granola bar, with coconut, chocolate coated

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Snacks, granola bar, with coconut, chocolate coated	4%	55%	41%

Macro Nutrients

	Frozen Broccoli Spears	Snacks, granola bar, with coconut, chocolate coated	Recommended Dietary Allowance
Energy	10% 290kcal	183% 5310kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	332% 322g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	710% 227g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	182% 31g	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	425% 552g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	473% 343g	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	163% 62g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Snacks, granola bar, with coconut, chocolate coated	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	92% 1.2mg	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	235% 940μg	22.5% 90μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	29% 0.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	759% 683mg	5.56% 5mg	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	90% 13.5mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Snacks, granola bar, with coconut, chocolate coated	Recommended Dietary Allowance
Calcium	41% 410mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	354% 3.2mg	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	90% 7.2mg	219% 17.5mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	133% 560mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	NA	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	84.3% 590mg	220% 1540mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	74.7% 2540mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	298% 164μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	101% 1520mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	106% 11.7mg	11mg per day for Men 19-50 years
Water	24.5% 906g	1.65% 61g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Snacks, granola bar, with coconut, chocolate coated per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Broccoli Spears versus 1 kg of Snacks, granola bar, with coconut, chocolate coated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Snacks, granola bar, with coconut, chocolate coated:

• 1 kilogram of Frozen Broccoli Spears has more Vitamin A, 1.4 times more Vitamin B2, 1.5 times more Vitamin B6, 10.4 times more Vitamin B9, 136.6 times more Vitamin C, 4.5 times more Vitamin E and 72.4 times more Vitamin K than Snacks, granola bar, with coconut, chocolate coated.
• While 1 kg of Snacks, granola bar, with coconut, chocolate coated contains 1.9 times more Vitamin B1 and more Vitamin B12 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Snacks, granola bar, with coconut, chocolate coated provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• 1 kilogram of Snacks, granola bar, with coconut, chocolate coated have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Broccoli Spears as well as Snacks, granola bar, with coconut, chocolate coated have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Snacks, granola bar, with coconut, chocolate coated:

• 1 kilogram of Frozen Broccoli Spears has 14.8 times more Water than Snacks, granola bar, with coconut, chocolate coated.
• While 1 kg of Snacks, granola bar, with coconut, chocolate coated contains 8.9 times more Copper, 2.4 times more Iron, 3.5 times more Magnesium, 2.6 times more Phosphorus, 8.6 times more Selenium, 8.9 times more Sodium and 3.4 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Snacks, granola bar, with coconut, chocolate coated contain similar levels of Calcium and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has more Omega 3 than Snacks, granola bar, with coconut, chocolate coated.
• While 1 kg of Snacks, granola bar, with coconut, chocolate coated contains 18.3 times more Energy, 94.7 times more Fat, 436.9 times more Saturated Fat, 83.8 times more Omega 6, 10.3 times more Carbohydrate, 23.3 times more Sugars, 2.1 times more Fiber and 1.7 times more Protein than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6
• 1 kilogram of Snacks, granola bar, with coconut, chocolate coated provide inadequate amounts of Omega 3