Comparing Nutrients in 1 kilogram Snacks, granola bars, soft, uncoated, chocolate chip VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, chocolate chip	5%	33%	62%
Broccoli	27%	8%	65%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, chocolate chip	Broccoli	Recommended Dietary Allowance
Energy	144% 4180kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	171% 166g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	189% 60.6g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	89% 15g	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	540% 702g	51% 66.4g	130g per day for Men 19-50 years
Sugars	399% 289g	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	27.7% 20g	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	% 51.6g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 165g	% 1g	g per day for Men 19-50 years
Fiber	100% 38g	68.4% 26g	38g per day for Men 19-50 years
Protein	101% 56.5g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, chocolate chip	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.65mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.8% 0.66mg	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	40% 160μg	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	20.7% 3.1mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	137% 164μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, uncoated, chocolate chip	Broccoli	Recommended Dietary Allowance
Calcium	41% 410mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	303% 2.73mg	54.4% 0.49mg	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	274% 22mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	549% 12.6mg	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	251% 1760mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	194% 2910mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	1.74% 64.5g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, granola bars, soft, uncoated, chocolate chip vs Broccoli:

• Snacks, granola bars, soft, uncoated, chocolate chip have 2.4 times more Vitamin B1 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.4 times more Vitamin B2, 1.7 times more Vitamin B5, 2.7 times more Vitamin B6, 3.9 times more Vitamin B9, more Vitamin C, 2.5 times more Vitamin E and 6.2 times more Vitamin K than Snacks, granola bars, soft, uncoated, chocolate chip.
• Both Snacks, granola bars, soft, uncoated, chocolate chip and Raw Broccoli have similar amounts of Vitamin B3 per 1 kg.
• Both Snacks, granola bars, soft, uncoated, chocolate chip 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 bars, soft, uncoated, chocolate chip vs Broccoli:

• Snacks, granola bars, soft, uncoated, chocolate chip have 5.6 times more Copper, 3 times more Iron, 3 times more Magnesium, 6 times more Manganese, 2.7 times more Phosphorus, 4.4 times more Selenium, 8.8 times more Sodium and 3.2 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Potassium and 13.8 times more Water than Snacks, granola bars, soft, uncoated, chocolate chip.
• Both Snacks, granola bars, soft, uncoated, chocolate chip and Raw Broccoli have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, granola bars, soft, uncoated, chocolate chip have 12.3 times more Energy, 44.8 times more Fat, 53.2 times more Saturated Fat, 30.9 times more Omega 6, 10.6 times more Carbohydrate, 17 times more Sugars, 3 times more Fructose, 1.5 times more Fiber and 2 times more Protein than Raw Broccoli.
• Both Snacks, granola bars, soft, uncoated, chocolate chip and Raw Broccoli have similar amounts of Omega 3 per 1 kg.
• Both Snacks, granola bars, soft, uncoated, chocolate chip as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.