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

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	136% 3930kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	146% 47g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	72% 12.2g	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	458% 596g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	377% 273g	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	NA	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	NA	% 7.5g	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	50% 28g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	55.6% 500μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	216% 2.6mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.2% 3.16mg	56% 2.8mg	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	168% 670μg	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	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	685% 103mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	434% 4340mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	42.2% 0.38mg	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	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	205% 860mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	482% 11mg	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	376% 2630mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	88.2% 3000mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	111% 61μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	324% 4860mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	439% 48.3mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	2.55% 94g	24.7% 915g	3700g per day for Men 19-50 years

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

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 4.9 times more Vitamin B1, 1.9 times more Vitamin B2, 4 times more Vitamin B3, 8.3 times more Vitamin B6, 3.2 times more Vitamin B9, more Vitamin B12 and 8.4 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.9 times more Vitamin C and 47.7 times more Vitamin K than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin A and Vitamin B5 per 1 kg.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors 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, KASHI GOLEAN, crunchy, mixed flavors vs Frozen Chopped Broccoli:

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 7.8 times more Calcium, 20.8 times more Copper, 6.4 times more Iron, 4.8 times more Magnesium, 3.8 times more Manganese, 5.3 times more Phosphorus, 1.4 times more Potassium, 2.2 times more Selenium, 20.3 times more Sodium and 10.1 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 9.7 times more Water than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 15.1 times more Energy, 31.8 times more Fat, 106.5 times more Saturated Fat, 39.4 times more Omega 6, 12.5 times more Carbohydrate, 20.2 times more Sugars, 2 times more Fiber and 6.4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.3 times more Omega 3 than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.