Comparing Nutrients in 1 kilogram Snacks, granola bars, soft, uncoated, raisin VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, raisin	7%	35%	58%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, raisin	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	154% 4480kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	184% 178g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	299% 96g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	179% 30.4g	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	511% 664g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	NA	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	111% 42g	79% 30g	38g per day for Men 19-50 years
Protein	136% 76g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, raisin	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	193% 2.3mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.63mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	56% 2.8mg	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	52.5% 210μg	168% 670μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	75% 1.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	627% 564mg	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	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, uncoated, raisin	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	101% 1010mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	311% 2.8mg	42.2% 0.38mg	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	305% 24.4mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	171% 720mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	548% 12.6mg	128% 2.94mg	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	314% 2200mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	106% 3620mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	285% 157μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	188% 2820mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	1.73% 64g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, soft, uncoated, raisin VS Frozen Chopped Broccoli per 1 kg

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

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

• 1 kilogram of Snacks, granola bars, soft, uncoated, raisin has 4.4 times more Vitamin B1, 1.7 times more Vitamin B2, 2.3 times more Vitamin B3, 1.7 times more Vitamin B5 and more Vitamin B12 than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 1.3 times more Vitamin B6, 3.2 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, soft, uncoated, raisin.
• 1 kilogram of Snacks, granola bars, soft, uncoated, raisin have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12

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

• 1 kilogram of Snacks, granola bars, soft, uncoated, raisin has 1.8 times more Calcium, 7.4 times more Copper, 3 times more Iron, 4 times more Magnesium, 4.3 times more Manganese, 4.4 times more Phosphorus, 1.7 times more Potassium, 5.6 times more Selenium, 11.8 times more Sodium and 2.7 times more Zinc than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 14.3 times more Water than Snacks, granola bars, soft, uncoated, raisin.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, granola bars, soft, uncoated, raisin has 17.2 times more Energy, 61.4 times more Fat, 217.5 times more Saturated Fat, 1.6 times more Omega 3, 98.1 times more Omega 6, 13.9 times more Carbohydrate, 1.4 times more Fiber and 2.7 times more Protein than Frozen Chopped Broccoli.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6