Comparing Nutrients in 1 kilogram Broccoli VS Snacks, CLIF BAR, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Snacks, CLIF BAR, mixed flavors	16%	14%	70%

Macro Nutrients

	Broccoli	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Energy	11.7% 340kcal	119% 3460kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	60.6% 58.8g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	46% 14.7g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	137% 2.2g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	115% 19.6g	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	503% 654g	130g per day for Men 19-50 years
Sugars	23.4% 17g	436% 316g	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	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	195% 74g	38g per day for Men 19-50 years
Protein	50.4% 28g	263% 147g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	459% 5.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	288% 3.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	276% 44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	442% 22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	452% 5.88mg	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	295% 1180μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	550% 13μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	991% 892mg	980% 882mg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Calcium	47% 470mg	368% 3680mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	490% 4.4mg	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	828% 66.2mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	350% 1470mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	933% 21.5mg	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	420% 2940mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	121% 4120mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	375% 206μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	130% 1950mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	401% 44mg	11mg per day for Men 19-50 years
Water	24% 893g	2.97% 110g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Snacks, CLIF BAR, mixed flavors:

• Raw Broccoli has 31 times more Vitamin A, 3.3 times more Vitamin E and 2.8 times more Vitamin K than Snacks, CLIF BAR, mixed flavors.
• While Snacks, CLIF BAR, mixed flavors contain 7.8 times more Vitamin B1, 3.2 times more Vitamin B2, 6.9 times more Vitamin B3, 3.9 times more Vitamin B5, 3.4 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin B12 than Raw Broccoli.
• Both Raw Broccoli and Snacks, CLIF BAR, mixed flavors have similar amounts of Vitamin C per 1 kg.
• Both Raw Broccoli as well as Snacks, CLIF BAR, mixed flavors have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Snacks, CLIF BAR, mixed flavors:

• Raw Broccoli has 8.1 times more Water than Snacks, CLIF BAR, mixed flavors.
• While Snacks, CLIF BAR, mixed flavors contain 7.8 times more Calcium, 9 times more Copper, 9.1 times more Iron, 7 times more Magnesium, 10.2 times more Manganese, 4.5 times more Phosphorus, 1.3 times more Potassium, 8.2 times more Selenium, 5.9 times more Sodium and 10.8 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, CLIF BAR, mixed flavors contain 10.2 times more Energy, 15.9 times more Fat, 12.9 times more Saturated Fat, 3.5 times more Omega 3, 40.1 times more Omega 6, 9.9 times more Carbohydrate, 18.6 times more Sugars, 2.8 times more Fiber and 5.2 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Snacks, CLIF BAR, mixed flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.