Comparing Nutrients in 1 kilogram Snacks, granola bars, hard, chocolate chip VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, chocolate chip	6%	32%	62%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Snacks, granola bars, hard, chocolate chip	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	151% 4380kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	168% 163g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	357% 114g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	71.8% 12g	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	555% 721g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	NA	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	116% 44g	79% 30g	38g per day for Men 19-50 years
Protein	130% 73g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, chocolate chip	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	150% 1.8mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.7% 5.55mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.6% 0.58mg	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	32.5% 130μg	168% 670μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 1mg	627% 564mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, chocolate chip	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	77% 770mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	290% 2.6mg	42.2% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	381% 30.5mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	171% 720mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	655% 15mg	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	291% 2040mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	74% 2510mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	227% 125μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	229% 3440mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	175% 19.3mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	0.65% 24g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, granola bars, hard, chocolate chip vs Frozen Chopped Broccoli:

• Snacks, granola bars, hard, chocolate chip have 3.4 times more Vitamin B1 and 1.8 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 26 times more Vitamin A, 2.2 times more Vitamin B6, 5.2 times more Vitamin B9 and 564 times more Vitamin C than Snacks, granola bars, hard, chocolate chip.
• Both Snacks, granola bars, hard, chocolate chip and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2 and Vitamin B3 per 1 kg.
• Both Snacks, granola bars, hard, chocolate chip as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Snacks, granola bars, hard, chocolate chip vs Frozen Chopped Broccoli:

• Snacks, granola bars, hard, chocolate chip have 1.4 times more Calcium, 6.9 times more Copper, 3.8 times more Iron, 4 times more Magnesium, 5.1 times more Manganese, 4.1 times more Phosphorus, 4.5 times more Selenium, 14.3 times more Sodium and 4 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 38.1 times more Water than Snacks, granola bars, hard, chocolate chip.
• Both Snacks, granola bars, hard, chocolate chip and Frozen Chopped Broccoli, Unprepared have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, granola bars, hard, chocolate chip have 16.8 times more Energy, 56.2 times more Fat, 259.3 times more Saturated Fat, 39.4 times more Omega 6, 15.1 times more Carbohydrate, 1.5 times more Fiber and 2.6 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.1 times more Omega 3 than Snacks, granola bars, hard, chocolate chip.
• Both Snacks, granola bars, hard, chocolate chip as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.