Comparing Nutrients in 1 kilogram Broccoli Raab VS Snacks, granola bar, chewy, reduced sugar, all flavors

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Snacks, granola bar, chewy, reduced sugar, all flavors	5%	27%	68%

Macro Nutrients

	Broccoli Raab	Snacks, granola bar, chewy, reduced sugar, all flavors	Recommended Dietary Allowance
Energy	7.6% 220kcal	142% 4120kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	129% 125g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	157% 50g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	83.2% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	534% 694g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	287% 208g	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	2.34% 1.7g	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	% 1g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	71% 27g	81.6% 31g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	99% 55.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Snacks, granola bar, chewy, reduced sugar, all flavors	Recommended Dietary Allowance
Vitamin A	146% 1310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	89.2% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	65.6% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	83.6% 4.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	68.5% 0.89mg	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	208% 830μg	42.5% 170μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	37.5% 0.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	224% 202mg	1.1% 1mg	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	108% 16mg	101% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Snacks, granola bar, chewy, reduced sugar, all flavors	Recommended Dietary Allowance
Calcium	108% 1080mg	417% 4170mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	181% 1.63mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.025% 1μg	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	268% 21.4mg	254% 20.3mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	493% 11.3mg	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	104% 730mg	227% 1590mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	58.5% 1990mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	104% 57μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	208% 3120mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	122% 13.4mg	11mg per day for Men 19-50 years
Water	25% 926g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Snacks, granola bar, chewy, reduced sugar, all flavors per 1 kg

Compare the macro and micronutrient content in 1 kg of Broccoli Raab versus 1 kg of Snacks, granola bar, chewy, reduced sugar, all flavors to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Broccoli Raab vs Snacks, granola bar, chewy, reduced sugar, all flavors:

• 1 kilogram of Broccoli Raab has more Vitamin A, 1.9 times more Vitamin B6, 4.9 times more Vitamin B9, 202 times more Vitamin C and 97.4 times more Vitamin K than Snacks, granola bar, chewy, reduced sugar, all flavors.
• While 1 kg of Snacks, granola bar, chewy, reduced sugar, all flavors contains 1.3 times more Vitamin B5 and more Vitamin B12 than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, granola bar, chewy, reduced sugar, all flavors provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin E per one kilogram.
• 1 kilogram of Broccoli Raab have insufficient amounts of Vitamin B12
• 1 kilogram of Snacks, granola bar, chewy, reduced sugar, all flavors have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Broccoli Raab as well as Snacks, granola bar, chewy, reduced sugar, all flavors have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Broccoli Raab vs Snacks, granola bar, chewy, reduced sugar, all flavors:

• 1 kilogram of Broccoli Raab has 7.9 times more Water than Snacks, granola bar, chewy, reduced sugar, all flavors.
• While 1 kg of Snacks, granola bar, chewy, reduced sugar, all flavors contains 3.9 times more Calcium, 3.9 times more Copper, 2.2 times more Magnesium, 2.9 times more Manganese, 2.2 times more Phosphorus, 5.7 times more Selenium, 9.5 times more Sodium and 1.7 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, granola bar, chewy, reduced sugar, all flavors contain similar levels of Iron and Potassium per one kilogram.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Broccoli Raab has 7.6 times more Omega 3 than Snacks, granola bar, chewy, reduced sugar, all flavors.
• While 1 kg of Snacks, granola bar, chewy, reduced sugar, all flavors contains 18.7 times more Energy, 25.5 times more Fat, 60.3 times more Saturated Fat, 48.8 times more Omega 6, 24.4 times more Carbohydrate, 54.7 times more Sugars and 1.8 times more Protein than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, granola bar, chewy, reduced sugar, all flavors offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 1 kilogram of Snacks, granola bar, chewy, reduced sugar, all flavors provide inadequate amounts of Omega 3