Comparing Nutrients in 1 pound Breakfast bar, corn flake crust with fruit VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Breakfast bar, corn flake crust with fruit	5%	18%	77%
Broccoli	27%	8%	65%

Macro Nutrients

	Breakfast bar, corn flake crust with fruit	Broccoli	Recommended Dietary Allowance
Energy	59% 1706kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	21.3% 6.8g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	22.7% 3.86g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	254% 330g	23% 30g	130g per day for Men 19-50 years
Sugars	220% 159g	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	25% 9.53g	31% 11.8g	38g per day for Men 19-50 years
Protein	35.6% 20g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Breakfast bar, corn flake crust with fruit	Broccoli	Recommended Dietary Allowance
Vitamin A	306% 2758μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	378% 4.54mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	384% 5mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	383% 61.2mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	488% 6.35mg	61% 0.79mg	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	122% 490μg	71.4% 286μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	450% 405mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	23% 3.45mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52% 62.6μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breakfast bar, corn flake crust with fruit	Broccoli	Recommended Dietary Allowance
Calcium	18.6% 186mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	24.7% 0.22mg	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	276% 22mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	NA	41.4% 0.95mg	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	66.7% 467mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	26.3% 894mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	102% 1529mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	169% 18.6mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	1.78% 65.8g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Breakfast bar, corn flake crust with fruit vs Broccoli:

• Breakfast bar, corn flake crust with fruit has 19.6 times more Vitamin A, 14.1 times more Vitamin B1, 9.4 times more Vitamin B2, 21.1 times more Vitamin B3, 8 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin B5, more Vitamin C and 7.4 times more Vitamin K than Breakfast bar, corn flake crust with fruit.
• Both Breakfast bar, corn flake crust with fruit and Raw Broccoli have similar amounts of Vitamin E per 1 lb.
• Both Breakfast bar, corn flake crust with fruit as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Breakfast bar, corn flake crust with fruit vs Broccoli:

• Breakfast bar, corn flake crust with fruit has 2 times more Copper, 6.7 times more Iron, 1.3 times more Magnesium, 1.6 times more Phosphorus, 6 times more Selenium, 10.2 times more Sodium and 10 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Potassium and 6.2 times more Water than Breakfast bar, corn flake crust with fruit.
• Both Breakfast bar, corn flake crust with fruit and Raw Broccoli have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Breakfast bar, corn flake crust with fruit has 11.1 times more Energy, 20.3 times more Fat, 13.2 times more Saturated Fat, 17.3 times more Omega 6, 11 times more Carbohydrate, 20.6 times more Sugars and 1.6 times more Protein than Raw Broccoli.
• Both Breakfast bar, corn flake crust with fruit and Raw Broccoli have similar amounts of Omega 3 and Fiber per 1 lb.
• Both Breakfast bar, corn flake crust with fruit as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.