Comparing Nutrients in 1 kilogram Broccoli VS Formulated bar, POWER BAR, chocolate

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Formulated bar, POWER BAR, chocolate	16%	8%	76%

Macro Nutrients

	Broccoli	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Energy	11.7% 340kcal	125% 3630kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	41.3% 13g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	33.2% 5.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	536% 696g	130g per day for Men 19-50 years
Sugars	23.4% 17g	415% 301g	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	9.38% 6.8g	221% 160g	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	% 4.9g	% 119g	g per day for Men 19-50 years
Sucrose	% 1g	% 5.2g	g per day for Men 19-50 years
Fiber	68.4% 26g	150% 57g	38g per day for Men 19-50 years
Protein	50.4% 28g	253% 142g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	6717% 80.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	1477% 19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	2038% 326mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	3180% 159mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	1692% 22mg	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	158% 630μg	1538% 6150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2333% 56μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	991% 892mg	1026% 923mg	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	52% 7.8mg	552% 82.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Calcium	47% 470mg	504% 5040mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	1589% 14.3mg	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	91% 7.3mg	1463% 117mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	590% 2480mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	700% 16mg	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	94% 660mg	877% 6140mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	106% 3620mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	205% 3080mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	905% 100mg	11mg per day for Men 19-50 years
Water	24% 893g	2.66% 98g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Formulated bar, POWER BAR, chocolate:

• Raw Broccoli has more Vitamin A and 92.4 times more Vitamin K than Formulated bar, POWER BAR, chocolate.
• While Formulated bar, POWER BAR, chocolate contains 113.5 times more Vitamin B1, 16.4 times more Vitamin B2, 51 times more Vitamin B3, 27.7 times more Vitamin B5, 12.6 times more Vitamin B6, 9.8 times more Vitamin B9, more Vitamin B12 and 10.6 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Formulated bar, POWER BAR, chocolate have similar amounts of Vitamin C per 1 kg.
• Both Raw Broccoli as well as Formulated bar, POWER BAR, chocolate have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Formulated bar, POWER BAR, chocolate:

• Raw Broccoli has 9.1 times more Water than Formulated bar, POWER BAR, chocolate.
• While Formulated bar, POWER BAR, chocolate contains 10.7 times more Calcium, 29.2 times more Copper, 16 times more Iron, 11.8 times more Magnesium, 7.7 times more Manganese, 9.3 times more Phosphorus, 3.1 times more Selenium, 9.3 times more Sodium and 24.3 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Formulated bar, POWER BAR, chocolate have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 2.5 times more Omega 3 than Formulated bar, POWER BAR, chocolate.
• While Formulated bar, POWER BAR, chocolate contains 10.7 times more Energy, 8.4 times more Fat, 11.6 times more Saturated Fat, 11.5 times more Omega 6, 10.5 times more Carbohydrate, 17.7 times more Sugars, 23.5 times more Fructose, 2.2 times more Fiber and 5 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Formulated bar, POWER BAR, chocolate have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.