Comparing Nutrients in 1 kilogram Cooked Broccoli Raab VS Snack, Mixed Berry Bar

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Snack, Mixed Berry Bar	14%	25%	61%

Macro Nutrients

	Cooked Broccoli Raab	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Energy	8.62% 250kcal	132% 3830kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	109% 105g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	120% 38.5g	32g per day for Men 19-50 years
Omega 3	126% 2g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	114% 19.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	453% 588g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	363% 263g	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	3.3% 2.4g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	208% 79g	38g per day for Men 19-50 years
Protein	68.4% 38.3g	235% 132g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Vitamin A	252% 2270μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	236% 2.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	53.6% 8.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	220% 11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	89.2% 1.16mg	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	178% 710μg	70% 280μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	213% 5.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	411% 370mg	6.67% 6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	3.33% 20IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	169% 25.3mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2133% 2560μg	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Calcium	118% 1180mg	105% 1050mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	271% 2.44mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.88% 115μg	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	159% 12.7mg	236% 19mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	217% 910mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	853% 19.6mg	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	117% 820mg	490% 3430mg	700mg per day for Men 19-50 years
Potassium	101% 3430mg	131% 4460mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	360% 198μg	55μg per day for Men 19-50 years
Sodium	37.3% 560mg	298% 4470mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	240% 26.4mg	11mg per day for Men 19-50 years
Water	24.7% 914g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Snack, Mixed Berry Bar per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Broccoli Raab versus 1 kg of Snack, Mixed Berry Bar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Broccoli Raab vs Snack, Mixed Berry Bar:

• 1 kilogram of Cooked Broccoli Raab has 8.4 times more Vitamin A, 2.3 times more Vitamin B3, 1.9 times more Vitamin B6, 2.5 times more Vitamin B9, 61.7 times more Vitamin C, 8.7 times more Vitamin E and 160 times more Vitamin K than Snack, Mixed Berry Bar.
• While 1 kg of Snack, Mixed Berry Bar contains 1.7 times more Vitamin B1, 2 times more Vitamin B2, 2.5 times more Vitamin B5 and more Vitamin B12 than Cooked Broccoli Raab.
• 1 kilogram of Cooked Broccoli Raab have insufficient amounts of Vitamin B12
• 1 kilogram of Snack, Mixed Berry Bar have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Snack, Mixed Berry Bar have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Broccoli Raab vs Snack, Mixed Berry Bar:

• 1 kilogram of Cooked Broccoli Raab has 5.9 times more Water than Snack, Mixed Berry Bar.
• While 1 kg of Snack, Mixed Berry Bar contains 3.3 times more Copper, 1.5 times more Iron, 3.4 times more Magnesium, 5.2 times more Manganese, 4.2 times more Phosphorus, 1.3 times more Potassium, 15.2 times more Selenium, 8 times more Sodium and 4.9 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Snack, Mixed Berry Bar contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Broccoli Raab has 1.6 times more Omega 3 than Snack, Mixed Berry Bar.
• While 1 kg of Snack, Mixed Berry Bar contains 15.3 times more Energy, 20.3 times more Fat, 43.2 times more Saturated Fat, 62.4 times more Omega 6, 18.9 times more Carbohydrate, 42.5 times more Sugars, 2.8 times more Fiber and 3.4 times more Protein than Cooked Broccoli Raab.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6