Comparing Nutrients in 1 kilogram Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	13%	30%	57%
Broccoli	27%	8%	65%

Macro Nutrients

	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Broccoli	Recommended Dietary Allowance
Energy	154% 4460kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	155% 150g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	45% 14.4g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	776% 12.4g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	221% 37.6g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	483% 628g	51% 66.4g	130g per day for Men 19-50 years
Sugars	276% 200g	23.4% 17g	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	9.38% 6.8g	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	% 1g	g per day for Men 19-50 years
Fiber	263% 100g	68.4% 26g	38g per day for Men 19-50 years
Protein	268% 150g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	405% 4.86mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.63mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	150% 24mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	196% 9.8mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	412% 5.36mg	135% 1.75mg	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	203% 810μg	158% 630μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	991% 892mg	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	153% 23mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Broccoli	Recommended Dietary Allowance
Calcium	0% 0mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	753% 6.8mg	54.4% 0.49mg	0.9mg per day for Men 19-50 years
Fluoride	0.025% 1μg	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	338% 27mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	231% 970mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	1364% 31.4mg	91% 2.1mg	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	476% 3330mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	344% 189μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	267% 4000mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	260% 28.6mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	0.74% 27.4g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors vs Broccoli:

• Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have 6.8 times more Vitamin B1, 1.4 times more Vitamin B2, 3.8 times more Vitamin B3, 1.7 times more Vitamin B5, 3.1 times more Vitamin B6, 1.3 times more Vitamin B9 and 2.9 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 31 times more Vitamin A, more Vitamin C and 10.4 times more Vitamin K than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors vs Broccoli:

• Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have 13.8 times more Copper, 3.7 times more Iron, 4.6 times more Magnesium, 14.9 times more Manganese, 5 times more Phosphorus, 1.7 times more Potassium, 7.6 times more Selenium, 12.1 times more Sodium and 7 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains more Calcium and 32.6 times more Water than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have 13.1 times more Energy, 40.5 times more Fat, 12.6 times more Saturated Fat, 19.7 times more Omega 3, 76.8 times more Omega 6, 9.5 times more Carbohydrate, 11.8 times more Sugars, 3.8 times more Fiber and 5.3 times more Protein than Raw Broccoli.
• Both Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.