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

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Broccoli Raab	Recommended Dietary Allowance
Energy	118% 3420kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	9.28% 9g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	6.25% 2g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	19.5% 3.32g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	597% 776g	22% 28.5g	130g per day for Men 19-50 years
Sugars	624% 452g	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	g per day for Men 19-50 years
Sucrose	% 335g	% 1.1g	g per day for Men 19-50 years
Fiber	195% 74g	71% 27g	38g per day for Men 19-50 years
Protein	105% 59g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1223% 16mg	132% 1.7mg	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	208% 830μg	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	224% 202mg	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	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Broccoli Raab	Recommended Dietary Allowance
Calcium	3% 30mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	260% 2.34mg	46.7% 0.42mg	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	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	NA	172% 3.95mg	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	104% 730mg	700mg per day for Men 19-50 years
Potassium	64.7% 2200mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	151% 83μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	3.7% 137g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bar, fruit-filled, nonfat VS Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, granola bar, fruit-filled, nonfat versus 1 kg of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Snacks, granola bar, fruit-filled, nonfat has 9.3 times more Vitamin B6, 3.8 times more Vitamin B9 and more Vitamin B12 than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 131 times more Vitamin A, 5.4 times more Vitamin B1, 1.8 times more Vitamin B2, 3.1 times more Vitamin B3, 11.9 times more Vitamin C, 7.4 times more Vitamin E and 172.3 times more Vitamin K than Snacks, granola bar, fruit-filled, nonfat.
• 1 kilogram of Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 1 kilogram of Broccoli Raab have insufficient amounts of Vitamin B12
• Both Snacks, granola bar, fruit-filled, nonfat as well as Raw Broccoli Raab have insufficient amounts of Vitamin D in one kilogram.

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

• 1 kilogram of Snacks, granola bar, fruit-filled, nonfat has 5.6 times more Copper, 1.9 times more Iron, 2.3 times more Magnesium, 1.7 times more Phosphorus, 8.3 times more Selenium and 1.8 times more Zinc than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 36 times more Calcium, 2.1 times more Sodium and 6.8 times more Water than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Broccoli Raab contain similar levels of Potassium per one kilogram.
• 1 kilogram of Snacks, granola bar, fruit-filled, nonfat lack sufficient amounts of Calcium
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, granola bar, fruit-filled, nonfat has 15.5 times more Energy, 27.2 times more Carbohydrate, 119.1 times more Sugars, 43.9 times more Fructose, 2.7 times more Fiber and 1.9 times more Protein than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 9.9 times more Omega 3 than Snacks, granola bar, fruit-filled, nonfat.
• 1 kilogram of Snacks, granola bar, fruit-filled, nonfat provide inadequate amounts of Omega 3
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy
• Both Snacks, granola bar, fruit-filled, nonfat as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in one kilogram.