Comparing Nutrients in 1 kilogram Snacks, granola bars, soft, uncoated, peanut butter VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, peanut butter	10%	32%	58%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, peanut butter	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	147% 4260kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	163% 158g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	114% 36.5g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	248% 42.2g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	495% 644g	41% 53.5g	130g per day for Men 19-50 years
Sugars	NA	20.3% 14.7g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	113% 43g	79% 30g	38g per day for Men 19-50 years
Protein	188% 105g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, peanut butter	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.28mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	196% 31.4mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.4mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	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	80% 320μg	140% 560μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	83.3% 2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	446% 401mg	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	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, uncoated, peanut butter	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	91% 910mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	733% 6.6mg	37.8% 0.34mg	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	266% 21.3mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	205% 860mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	609% 14mg	97% 2.23mg	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	357% 2500mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	85.6% 2910mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	344% 189μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	273% 4090mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	169% 18.6mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	1.97% 73g	24.5% 907g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, granola bars, soft, uncoated, peanut butter vs Cooked Chopped Frozen Broccoli:

• Snacks, granola bars, soft, uncoated, peanut butter have 4.1 times more Vitamin B1, 1.8 times more Vitamin B2, 6.9 times more Vitamin B3, 2 times more Vitamin B5 and more Vitamin B12 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 25.5 times more Vitamin A, 1.3 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, soft, uncoated, peanut butter.

Comparing minerals per 1 kilogram for Snacks, granola bars, soft, uncoated, peanut butter vs Cooked Chopped Frozen Broccoli:

• Snacks, granola bars, soft, uncoated, peanut butter have 2.8 times more Calcium, 19.4 times more Copper, 3.5 times more Iron, 6.6 times more Magnesium, 6.3 times more Manganese, 5.1 times more Phosphorus, 2 times more Potassium, 27 times more Selenium, 37.2 times more Sodium and 6.6 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 12.4 times more Water than Snacks, granola bars, soft, uncoated, peanut butter.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, granola bars, soft, uncoated, peanut butter have 15.2 times more Energy, 131.7 times more Fat, 202.8 times more Saturated Fat, 324.6 times more Omega 6, 12 times more Carbohydrate, 1.4 times more Fiber and 3.4 times more Protein than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.4 times more Omega 3 than Snacks, granola bars, soft, uncoated, peanut butter.
• Both Snacks, granola bars, soft, uncoated, peanut butter as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.