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

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, peanut butter	10%	32%	58%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, peanut butter	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	147% 4260kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	163% 158g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	114% 36.5g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	248% 42.2g	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	495% 644g	24% 31g	130g per day for Men 19-50 years
Sugars	NA	8.55% 6.2g	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	3.3% 2.4g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	113% 43g	73.7% 28g	38g per day for Men 19-50 years
Protein	188% 105g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, peanut butter	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.28mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	196% 31.4mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.4mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	169% 2.2mg	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	178% 710μg	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	411% 370mg	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	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, uncoated, peanut butter	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	91% 910mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	733% 6.6mg	83.3% 0.75mg	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	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	205% 860mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	609% 14mg	165% 3.8mg	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	117% 820mg	700mg per day for Men 19-50 years
Potassium	85.6% 2910mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	344% 189μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	273% 4090mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	169% 18.6mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	1.97% 73g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, soft, uncoated, peanut butter VS Cooked Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, granola bars, soft, uncoated, peanut butter versus 1 kg of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Snacks, granola bars, soft, uncoated, peanut butter has 1.3 times more Vitamin B1, 1.6 times more Vitamin B3, 1.2 times more Vitamin B5 and more Vitamin B12 than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 113.5 times more Vitamin A, 2.1 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, soft, uncoated, peanut butter.
• Both Snacks, granola bars, soft, uncoated, peanut butter and Cooked Broccoli Raab provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Snacks, granola bars, soft, uncoated, peanut butter have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Cooked Broccoli Raab have insufficient amounts of Vitamin B12

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

• 1 kilogram of Snacks, granola bars, soft, uncoated, peanut butter has 8.8 times more Copper, 1.7 times more Iron, 3.2 times more Magnesium, 3.7 times more Manganese, 3 times more Phosphorus, 14.5 times more Selenium, 7.3 times more Sodium and 3.4 times more Zinc than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 1.3 times more Calcium and 12.5 times more Water than Snacks, granola bars, soft, uncoated, peanut butter.
• Both Snacks, granola bars, soft, uncoated, peanut butter and Cooked Broccoli Raab contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, granola bars, soft, uncoated, peanut butter has 17 times more Energy, 30.4 times more Fat, 41 times more Saturated Fat, 136.1 times more Omega 6, 20.6 times more Carbohydrate, 1.5 times more Fiber and 2.7 times more Protein than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 6.7 times more Omega 3 than Snacks, granola bars, soft, uncoated, peanut butter.
• 1 kilogram of Snacks, granola bars, soft, uncoated, peanut butter provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6