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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Snacks, granola bar, chewy, reduced sugar, all flavors	5%	27%	68%

Macro Nutrients

	Broccoli	Snacks, granola bar, chewy, reduced sugar, all flavors	Recommended Dietary Allowance
Energy	11.7% 340kcal	142% 4120kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	129% 125g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	157% 50g	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	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	51% 66.4g	534% 694g	130g per day for Men 19-50 years
Sugars	23.4% 17g	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	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	81.6% 31g	38g per day for Men 19-50 years
Protein	50.4% 28g	99% 55.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Snacks, granola bar, chewy, reduced sugar, all flavors	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	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	89.2% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	65.6% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	83.6% 4.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	101% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Snacks, granola bar, chewy, reduced sugar, all flavors	Recommended Dietary Allowance
Calcium	47% 470mg	417% 4170mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	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	91% 7.3mg	254% 20.3mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	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	94% 660mg	227% 1590mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	58.5% 1990mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	104% 57μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	208% 3120mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	122% 13.4mg	11mg per day for Men 19-50 years
Water	24% 893g	3.15% 117g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 1.4 times more Vitamin B5, 2 times more Vitamin B6, 3.7 times more Vitamin B9, 892 times more Vitamin C and 44.2 times more Vitamin K than Snacks, granola bar, chewy, reduced sugar, all flavors.
• While Snacks, granola bar, chewy, reduced sugar, all flavors contain 2.7 times more Vitamin B1, 1.6 times more Vitamin B3, more Vitamin B12 and 1.9 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Snacks, granola bar, chewy, reduced sugar, all flavors have similar amounts of Vitamin B2 per 1 kg.
• Both Raw Broccoli as well as Snacks, granola bar, chewy, reduced sugar, all flavors have insufficient amounts of Vitamin D in 1 kg.

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

• Raw Broccoli has 1.6 times more Potassium and 7.7 times more Water than Snacks, granola bar, chewy, reduced sugar, all flavors.
• While Snacks, granola bar, chewy, reduced sugar, all flavors contain 8.9 times more Calcium, 3.3 times more Copper, 2.8 times more Iron, 2.3 times more Magnesium, 5.4 times more Manganese, 2.4 times more Phosphorus, 2.3 times more Selenium, 9.5 times more Sodium and 3.3 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 2.5 times more Omega 3 than Snacks, granola bar, chewy, reduced sugar, all flavors.
• While Snacks, granola bar, chewy, reduced sugar, all flavors contain 12.1 times more Energy, 33.8 times more Fat, 43.9 times more Saturated Fat, 28.9 times more Omega 6, 10.5 times more Carbohydrate, 12.2 times more Sugars and 2 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Snacks, granola bar, chewy, reduced sugar, all flavors have similar amounts of Fiber per 1 kg.
• Both Raw Broccoli as well as Snacks, granola bar, chewy, reduced sugar, all flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.