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

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, peanut butter	10%	32%	58%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, peanut butter	Broccoli Raab	Recommended Dietary Allowance
Energy	147% 4260kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	163% 158g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	114% 36.5g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	248% 42.2g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	495% 644g	22% 28.5g	130g per day for Men 19-50 years
Sugars	NA	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	113% 43g	71% 27g	38g per day for Men 19-50 years
Protein	188% 105g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, peanut butter	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.28mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	196% 31.4mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.4mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	132% 1.7mg	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	208% 830μg	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	224% 202mg	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	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, uncoated, peanut butter	Broccoli Raab	Recommended Dietary Allowance
Calcium	91% 910mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	733% 6.6mg	46.7% 0.42mg	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	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	205% 860mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	609% 14mg	172% 3.95mg	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	104% 730mg	700mg per day for Men 19-50 years
Potassium	85.6% 2910mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	344% 189μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	273% 4090mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	169% 18.6mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	1.97% 73g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, soft, uncoated, peanut butter VS 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 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 Broccoli Raab:

• 1 kilogram of Snacks, granola bars, soft, uncoated, peanut butter has 1.4 times more Vitamin B1, 2.6 times more Vitamin B3, 1.7 times more Vitamin B5 and more Vitamin B12 than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 65.5 times more Vitamin A, 1.7 times more Vitamin B6, 2.6 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 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 Broccoli Raab have insufficient amounts of Vitamin B12

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

• 1 kilogram of Snacks, granola bars, soft, uncoated, peanut butter has 15.7 times more Copper, 3.9 times more Magnesium, 3.5 times more Manganese, 3.4 times more Phosphorus, 1.5 times more Potassium, 18.9 times more Selenium, 12.4 times more Sodium and 2.4 times more Zinc than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 12.7 times more Water than Snacks, granola bars, soft, uncoated, peanut butter.
• Both Snacks, granola bars, soft, uncoated, peanut butter and Broccoli Raab contain similar levels of Calcium and Iron per one kilogram.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, granola bars, soft, uncoated, peanut butter has 19.4 times more Energy, 32.2 times more Fat, 44 times more Saturated Fat, 145.5 times more Omega 6, 22.6 times more Carbohydrate, 1.6 times more Fiber and 3.3 times more Protein than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 6.3 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 Broccoli Raab provide inadequate amounts of Energy and Omega 6