Comparing Nutrients in 1 kilogram Snacks, granola bar, QUAKER, DIPPS, all flavors VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, QUAKER, DIPPS, all flavors	6%	39%	55%
Broccoli	27%	8%	65%

Macro Nutrients

	Snacks, granola bar, QUAKER, DIPPS, all flavors	Broccoli	Recommended Dietary Allowance
Energy	166% 4800kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	272% 87g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	99% 1.6g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	405% 69g	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	500% 650g	51% 66.4g	130g per day for Men 19-50 years
Sugars	519% 376g	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	84.2% 32g	68.4% 26g	38g per day for Men 19-50 years
Protein	134% 75.2g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, QUAKER, DIPPS, all flavors	Broccoli	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	110% 1.32mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.6% 0.97mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.6% 3.93mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	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	30% 120μg	158% 630μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	25% 0.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.33% 3mg	991% 892mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	5% 30IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	279% 42mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, QUAKER, DIPPS, all flavors	Broccoli	Recommended Dietary Allowance
Calcium	65% 650mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	241% 2.17mg	54.4% 0.49mg	0.9mg per day for Men 19-50 years
Fluoride	0.18% 7μg	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	145% 11.6mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	131% 550mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	495% 11.4mg	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	231% 1620mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	68% 2310mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	265% 146μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	179% 2690mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	109% 12mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	1.5% 55.6g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, granola bar, QUAKER, DIPPS, all flavors vs Broccoli:

• Snacks, granola bar, QUAKER, DIPPS, all flavors have 1.9 times more Vitamin B1, 1.6 times more Vitamin B3, more Vitamin B12 and 5.4 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 7.8 times more Vitamin A, 1.5 times more Vitamin B5, 1.5 times more Vitamin B6, 5.3 times more Vitamin B9, 297.3 times more Vitamin C and 50.8 times more Vitamin K than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• Both Snacks, granola bar, QUAKER, DIPPS, all flavors and Raw Broccoli have similar amounts of Vitamin B2 per 1 kg.
• Both Snacks, granola bar, QUAKER, DIPPS, all flavors as well as Raw Broccoli have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Snacks, granola bar, QUAKER, DIPPS, all flavors vs Broccoli:

• Snacks, granola bar, QUAKER, DIPPS, all flavors have 1.4 times more Calcium, 4.4 times more Copper, 1.6 times more Iron, 2.6 times more Magnesium, 5.4 times more Manganese, 2.5 times more Phosphorus, 5.8 times more Selenium, 8.2 times more Sodium and 2.9 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Potassium and 16.1 times more Water than Snacks, granola bar, QUAKER, DIPPS, all flavors.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, granola bar, QUAKER, DIPPS, all flavors have 14.1 times more Energy, 55.2 times more Fat, 76.3 times more Saturated Fat, 2.5 times more Omega 3, 140.7 times more Omega 6, 9.8 times more Carbohydrate, 22.1 times more Sugars, 1.2 times more Fiber and 2.7 times more Protein than Raw Broccoli.
• Both Snacks, granola bar, QUAKER, DIPPS, all flavors as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.