Comparing Nutrients in 1 kilogram Snacks, granola bars, soft, uncoated, nut and raisin VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, nut and raisin	7%	39%	54%
Broccoli	27%	8%	65%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, nut and raisin	Broccoli	Recommended Dietary Allowance
Energy	157% 4540kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	298% 95g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	315% 53.6g	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	489% 636g	51% 66.4g	130g per day for Men 19-50 years
Sugars	NA	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	147% 56g	68.4% 26g	38g per day for Men 19-50 years
Protein	143% 80g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, nut and raisin	Broccoli	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	158% 1.9mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	146% 1.9mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	163% 26mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86% 4.3mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	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	75% 300μg	158% 630μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	100% 2.4μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, uncoated, nut and raisin	Broccoli	Recommended Dietary Allowance
Calcium	84% 840mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	422% 3.8mg	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	273% 22mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	217% 910mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	522% 12mg	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	344% 2410mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	115% 3920mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	280% 154μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	169% 2540mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	145% 16mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	1.65% 61g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, granola bars, soft, uncoated, nut and raisin vs Broccoli:

• Snacks, granola bars, soft, uncoated, nut and raisin have 2.7 times more Vitamin B1, 1.6 times more Vitamin B2, 4.1 times more Vitamin B3 and more Vitamin B12 than Raw Broccoli.
• While Raw Broccoli contains 15.5 times more Vitamin A, 1.3 times more Vitamin B5, 1.5 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, soft, uncoated, nut and raisin.

Comparing minerals per 1 kilogram for Snacks, granola bars, soft, uncoated, nut and raisin vs Broccoli:

• Snacks, granola bars, soft, uncoated, nut and raisin have 1.8 times more Calcium, 7.8 times more Copper, 3 times more Iron, 4.3 times more Magnesium, 5.7 times more Manganese, 3.7 times more Phosphorus, 1.2 times more Potassium, 6.2 times more Selenium, 7.7 times more Sodium and 3.9 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 14.6 times more Water than Snacks, granola bars, soft, uncoated, nut and raisin.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, granola bars, soft, uncoated, nut and raisin have 13.4 times more Energy, 55.1 times more Fat, 83.7 times more Saturated Fat, 2.7 times more Omega 3, 109.4 times more Omega 6, 9.6 times more Carbohydrate, 2.2 times more Fiber and 2.8 times more Protein than Raw Broccoli.
• Both Snacks, granola bars, soft, uncoated, nut and raisin as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.