Comparing Nutrients in 1 kilogram Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	8%	42%	50%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Boiled Broccoli	Recommended Dietary Allowance
Energy	168% 4870kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	236% 229g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	214% 68.6g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	368% 5.9g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	268% 45.5g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	470% 611g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	457% 331g	19% 14g	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	10.2% 7.4g	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	NA	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	76.3% 29g	87% 33g	38g per day for Men 19-50 years
Protein	163% 91g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	158% 1420μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	298% 3.57mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	406% 5.3mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	213% 34mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	129% 6.44mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	154% 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	138% 550μg	270% 1080μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	104% 2.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.33% 3mg	721% 649mg	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	459% 69mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 117μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Boiled Broccoli	Recommended Dietary Allowance
Calcium	57% 570mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	377% 3.4mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	1% 40μg	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	180% 14.4mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	243% 1020mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	503% 11.6mg	84.3% 1.94mg	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	389% 2720mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	115% 3900mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	182% 100μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	276% 4140mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	161% 17.7mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	1% 37g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut vs Boiled Broccoli:

• Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have 1.8 times more Vitamin A, 5.7 times more Vitamin B1, 4.3 times more Vitamin B2, 6.2 times more Vitamin B3, 1.6 times more Vitamin B6, more Vitamin B12 and 4.8 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2 times more Vitamin B9, 216.3 times more Vitamin C and 12.1 times more Vitamin K than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut and Boiled and Drained Broccoli have similar amounts of Vitamin B5 per 1 kg.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut vs Boiled Broccoli:

• Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have 1.4 times more Calcium, 5.6 times more Copper, 2.1 times more Iron, 4.9 times more Magnesium, 6 times more Manganese, 4.1 times more Phosphorus, 1.3 times more Potassium, 6.3 times more Selenium, 10.1 times more Sodium and 3.9 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 24.1 times more Water than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have 13.9 times more Energy, 55.8 times more Fat, 86.8 times more Saturated Fat, 4.9 times more Omega 3, 89.3 times more Omega 6, 8.5 times more Carbohydrate, 23.8 times more Sugars and 3.8 times more Protein than Boiled and Drained Broccoli.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut and Boiled and Drained Broccoli have similar amounts of Fiber per 1 kg.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.