Comparing Nutrients in 1 kilogram Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	136% 3930kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	146% 47g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	72% 12.2g	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	458% 596g	41% 53.5g	130g per day for Men 19-50 years
Sugars	377% 273g	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	155% 59g	79% 30g	38g per day for Men 19-50 years
Protein	319% 179g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	55.6% 500μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	216% 2.6mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.2% 3.16mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	825% 10.7mg	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	538% 2150μg	140% 560μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1342% 32.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	214% 193mg	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	685% 103mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	434% 4340mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	37.8% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	650% 52mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	205% 860mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	482% 11mg	97% 2.23mg	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	376% 2630mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	88.2% 3000mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	111% 61μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	324% 4860mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	439% 48.3mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	2.55% 94g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors VS Cooked Chopped Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors versus 1 kg of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors has 4.7 times more Vitamin B1, 2.2 times more Vitamin B2, 4.1 times more Vitamin B3, 8.3 times more Vitamin B6, 3.8 times more Vitamin B9, more Vitamin B12 and 7.8 times more Vitamin E than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 2.1 times more Vitamin C and 51.8 times more Vitamin K than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin A and Vitamin B5 per one kilogram.
• 1 kilogram of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin K
• 1 kilogram of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors has 13.2 times more Calcium, 23.2 times more Copper, 8.5 times more Iron, 6.6 times more Magnesium, 5 times more Manganese, 5.4 times more Phosphorus, 2.1 times more Potassium, 8.7 times more Selenium, 44.2 times more Sodium and 17.3 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 9.6 times more Water than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors has 14 times more Energy, 76.9 times more Fat, 260.4 times more Saturated Fat, 94 times more Omega 6, 11.1 times more Carbohydrate, 18.6 times more Sugars, 2 times more Fiber and 5.8 times more Protein than Cooked Chopped Frozen Broccoli.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Cooked Chopped Frozen Broccoli offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6