Comparing Nutrients in 1 kilogram Formulated bar, high fiber, chewy, oats and chocolate VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Formulated bar, high fiber, chewy, oats and chocolate	5%	23%	72%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Formulated bar, high fiber, chewy, oats and chocolate	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	134% 3890kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	103% 100g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	106% 34g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	153% 2.45g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	123% 21g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	537% 698g	24% 31g	130g per day for Men 19-50 years
Sugars	345% 250g	8.55% 6.2g	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	21.7% 15.7g	3.3% 2.4g	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	% 68.6g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 122g	% 1.5g	g per day for Men 19-50 years
Fiber	592% 225g	73.7% 28g	38g per day for Men 19-50 years
Protein	89.3% 50g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Formulated bar, high fiber, chewy, oats and chocolate	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	573% 6.88mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70% 0.91mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	494% 79mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	352% 17.6mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	741% 9.63mg	169% 2.2mg	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	87.5% 350μg	178% 710μg	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	13.3% 12mg	411% 370mg	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	98% 14.7mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Formulated bar, high fiber, chewy, oats and chocolate	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	250% 2500mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	291% 2.62mg	83.3% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	113% 9mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	452% 1900mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	1481% 34mg	165% 3.8mg	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	599% 4190mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	131% 4470mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	162% 89μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	158% 2370mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	178% 19.6mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	3.25% 120g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Formulated bar, high fiber, chewy, oats and chocolate VS Cooked Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Formulated bar, high fiber, chewy, oats and chocolate versus 1 kg of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Formulated bar, high fiber, chewy, oats and chocolate vs Cooked Broccoli Raab:

• 1 kilogram of Formulated bar, high fiber, chewy, oats and chocolate has 4.1 times more Vitamin B1, 3.9 times more Vitamin B3, 3.9 times more Vitamin B5 and 4.4 times more Vitamin B6 than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains more Vitamin A, 1.5 times more Vitamin B2, 2 times more Vitamin B9, 30.8 times more Vitamin C, 1.7 times more Vitamin E and 98.5 times more Vitamin K than Formulated bar, high fiber, chewy, oats and chocolate.
• 1 kilogram of Formulated bar, high fiber, chewy, oats and chocolate have insufficient amounts of Vitamin A and Vitamin C
• Both Formulated bar, high fiber, chewy, oats and chocolate as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Formulated bar, high fiber, chewy, oats and chocolate vs Cooked Broccoli Raab:

• 1 kilogram of Formulated bar, high fiber, chewy, oats and chocolate has 2.1 times more Calcium, 3.5 times more Copper, 7 times more Magnesium, 9 times more Manganese, 5.1 times more Phosphorus, 1.3 times more Potassium, 6.8 times more Selenium, 4.2 times more Sodium and 3.6 times more Zinc than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 1.4 times more Iron and 7.6 times more Water than Formulated bar, high fiber, chewy, oats and chocolate.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Formulated bar, high fiber, chewy, oats and chocolate has 15.6 times more Energy, 19.2 times more Fat, 38.2 times more Saturated Fat, 1.2 times more Omega 3, 67.4 times more Omega 6, 22.4 times more Carbohydrate, 40.3 times more Sugars, 6.5 times more Fructose, 8 times more Fiber and 1.3 times more Protein than Cooked Broccoli Raab.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6