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

Macros Ratio

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

Macro Nutrients

	Snacks, CLIF BAR, mixed flavors	Broccoli	Recommended Dietary Allowance
Energy	119% 3460kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	60.6% 58.8g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	46% 14.7g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	137% 2.2g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	115% 19.6g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	503% 654g	51% 66.4g	130g per day for Men 19-50 years
Sugars	436% 316g	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	195% 74g	68.4% 26g	38g per day for Men 19-50 years
Protein	263% 147g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Snacks, CLIF BAR, mixed flavors	Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	459% 5.5mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	288% 3.75mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	276% 44mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	442% 22mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	452% 5.88mg	135% 1.75mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, CLIF BAR, mixed flavors	Broccoli	Recommended Dietary Allowance
Calcium	368% 3680mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	490% 4.4mg	54.4% 0.49mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	350% 1470mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	933% 21.5mg	91% 2.1mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	121% 4120mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	375% 206μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	130% 1950mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	401% 44mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	2.97% 110g	24% 893g	3700g per day for Men 19-50 years

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

• Snacks, CLIF BAR, mixed flavors have 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.
• While Raw Broccoli contains 31 times more Vitamin A, 3.3 times more Vitamin E and 2.8 times more Vitamin K than Snacks, CLIF BAR, mixed flavors.
• Both Snacks, CLIF BAR, mixed flavors and Raw Broccoli have similar amounts of Vitamin C per 1 kg.
• Both Snacks, CLIF BAR, mixed flavors as well as Raw Broccoli have insufficient amounts of Vitamin D in 1 kg.

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

• Snacks, CLIF BAR, mixed flavors have 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.
• While Raw Broccoli contains 8.1 times more Water than Snacks, CLIF BAR, mixed flavors.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, CLIF BAR, mixed flavors have 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 Snacks, CLIF BAR, mixed flavors as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.