Comparing Nutrients in 1 kilogram Broccoli VS Snacks, granola bars, hard, peanut butter

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Snacks, granola bars, hard, peanut butter	8%	43%	49%

Macro Nutrients

	Broccoli	Snacks, granola bars, hard, peanut butter	Recommended Dietary Allowance
Energy	11.7% 340kcal	167% 4830kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	245% 238g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	100% 32g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	68.8% 1.1g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	703% 120g	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	479% 623g	130g per day for Men 19-50 years
Sugars	23.4% 17g	NA	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	76.3% 29g	38g per day for Men 19-50 years
Protein	50.4% 28g	175% 98g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Snacks, granola bars, hard, peanut butter	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	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	123% 19.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	77.4% 3.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	74% 0.96mg	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	45% 180μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	991% 892mg	2.22% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	52% 7.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Snacks, granola bars, hard, peanut butter	Recommended Dietary Allowance
Calcium	47% 470mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	242% 2.18mg	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	300% 24mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	131% 550mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	401% 9.22mg	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	199% 1390mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	85.6% 2910mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	273% 150μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	189% 2830mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	114% 12.5mg	11mg per day for Men 19-50 years
Water	24% 893g	0.62% 23g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Snacks, granola bars, hard, peanut butter:

• Raw Broccoli has 31 times more Vitamin A, 1.3 times more Vitamin B2, 1.5 times more Vitamin B5, 1.8 times more Vitamin B6, 3.5 times more Vitamin B9 and 446 times more Vitamin C than Snacks, granola bars, hard, peanut butter.
• While Snacks, granola bars, hard, peanut butter contain 3 times more Vitamin B1 and 3.1 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli as well as Snacks, granola bars, hard, peanut butter have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Snacks, granola bars, hard, peanut butter:

• Raw Broccoli has 38.8 times more Water than Snacks, granola bars, hard, peanut butter.
• While Snacks, granola bars, hard, peanut butter contain 4.4 times more Copper, 3.3 times more Iron, 2.6 times more Magnesium, 4.4 times more Manganese, 2.1 times more Phosphorus, 6 times more Selenium, 8.6 times more Sodium and 3 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Snacks, granola bars, hard, peanut butter have similar amounts of Calcium and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, granola bars, hard, peanut butter contain 14.2 times more Energy, 64.3 times more Fat, 28.1 times more Saturated Fat, 1.7 times more Omega 3, 243.9 times more Omega 6, 9.4 times more Carbohydrate and 3.5 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Snacks, granola bars, hard, peanut butter have similar amounts of Fiber per 1 kg.
• Both Raw Broccoli as well as Snacks, granola bars, hard, peanut butter have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.