Comparing Nutrients in 1 kilogram Snacks, granola bar, fruit-filled, nonfat VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	118% 3420kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	9.28% 9g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	6.25% 2g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	19.5% 3.32g	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	597% 776g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	624% 452g	18.6% 13.5g	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	103% 74.6g	11.4% 8.3g	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	% 42.7g	% 7.5g	g per day for Men 19-50 years
Sucrose	% 335g	NA	g per day for Men 19-50 years
Fiber	195% 74g	79% 30g	38g per day for Men 19-50 years
Protein	105% 59g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1223% 16mg	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	790% 3160μg	168% 670μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	75% 1.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17mg	627% 564mg	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	14.7% 2.2mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	3% 30mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	260% 2.34mg	42.2% 0.38mg	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	500% 40mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	NA	128% 2.94mg	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	174% 1220mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	64.7% 2200mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	151% 83μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	3.7% 137g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, granola bar, fruit-filled, nonfat vs Frozen Chopped Broccoli:

• Snacks, granola bar, fruit-filled, nonfat have 12.2 times more Vitamin B6, 4.7 times more Vitamin B9 and more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 52 times more Vitamin A, 1.8 times more Vitamin B1, 1.4 times more Vitamin B2, 33.2 times more Vitamin C, 5.5 times more Vitamin E and 62.4 times more Vitamin K than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B3 per 1 kg.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Snacks, granola bar, fruit-filled, nonfat vs Frozen Chopped Broccoli:

• Snacks, granola bar, fruit-filled, nonfat have 6.2 times more Copper, 4.9 times more Iron, 2.8 times more Magnesium, 2.4 times more Phosphorus, 3 times more Selenium and 3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 18.7 times more Calcium, 1.5 times more Sodium and 6.7 times more Water than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Frozen Chopped Broccoli, Unprepared have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, granola bar, fruit-filled, nonfat have 13.2 times more Energy, 10.7 times more Omega 6, 16.2 times more Carbohydrate, 33.5 times more Sugars, 9 times more Fructose, 2.5 times more Fiber and 2.1 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 5.5 times more Omega 3 than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.