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

Macros Ratio

	Protein	Fat	Carbs
Snacks, CLIF BAR, mixed flavors	16%	14%	70%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Snacks, CLIF BAR, mixed flavors	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	119% 3460kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	60.6% 58.8g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	46% 14.7g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	137% 2.2g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	115% 19.6g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	503% 654g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	436% 316g	20.3% 14.7g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	195% 74g	79% 30g	38g per day for Men 19-50 years
Protein	263% 147g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Snacks, CLIF BAR, mixed flavors	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	459% 5.5mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	288% 3.75mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	276% 44mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	442% 22mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	452% 5.88mg	100% 1.3mg	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	295% 1180μg	75% 300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	550% 13μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	980% 882mg	446% 401mg	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	16% 2.4mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, CLIF BAR, mixed flavors	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	368% 3680mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	490% 4.4mg	47.8% 0.43mg	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	828% 66.2mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	350% 1470mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	933% 21.5mg	141% 3.25mg	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	420% 2940mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	121% 4120mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	375% 206μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	130% 1950mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	401% 44mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	2.97% 110g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, CLIF BAR, mixed flavors VS Boiled Spears Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, CLIF BAR, mixed flavors versus 1 kg of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Snacks, CLIF BAR, mixed flavors has 10 times more Vitamin B1, 4.6 times more Vitamin B2, 9.6 times more Vitamin B3, 8.1 times more Vitamin B5, 4.5 times more Vitamin B6, 3.9 times more Vitamin B9, more Vitamin B12 and 2.2 times more Vitamin C than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 51 times more Vitamin A, 5.5 times more Vitamin E and 2.4 times more Vitamin K than Snacks, CLIF BAR, mixed flavors.
• 1 kilogram of Snacks, CLIF BAR, mixed flavors have insufficient amounts of Vitamin A and Vitamin E
• 1 kilogram of Boiled Spears Frozen Broccoli have insufficient amounts of Vitamin B12
• Both Snacks, CLIF BAR, mixed flavors as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin D in one kilogram.

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

• 1 kilogram of Snacks, CLIF BAR, mixed flavors has 7.2 times more Calcium, 10.3 times more Copper, 10.9 times more Iron, 7.4 times more Magnesium, 6.6 times more Manganese, 5.3 times more Phosphorus, 2.3 times more Potassium, 10.8 times more Selenium, 8.1 times more Sodium and 14.7 times more Zinc than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 8.2 times more Water than Snacks, CLIF BAR, mixed flavors.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, CLIF BAR, mixed flavors has 12.4 times more Energy, 53.5 times more Fat, 81.7 times more Saturated Fat, 5.2 times more Omega 3, 151 times more Omega 6, 12.2 times more Carbohydrate, 21.5 times more Sugars, 2.5 times more Fiber and 4.7 times more Protein than Boiled Spears Frozen Broccoli.
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6