Comparing Nutrients in 1 pound Breakfast bars, oats, sugar, raisins, coconut (include granola bar) VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	8%	34%	58%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Boiled Broccoli	Recommended Dietary Allowance
Energy	72.6% 2105kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	82.3% 80g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	180% 57.6g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	42% 7.14g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	233% 303g	25% 32.6g	130g per day for Men 19-50 years
Sugars	172% 125g	8.7% 6.3g	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	4.63% 3.36g	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	% 0.36g	g per day for Men 19-50 years
Fiber	37% 14g	39.4% 15g	38g per day for Men 19-50 years
Protein	79.4% 44.5g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	4.03% 36.3μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.6% 7.94mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	69.8% 0.91mg	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	92% 367μg	122% 490μg	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	5.04% 4.54mg	327% 294mg	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	24.8% 3.7mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60% 72μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Boiled Broccoli	Recommended Dietary Allowance
Calcium	27.2% 272mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	180% 14.4mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	109% 458mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	NA	38.3% 0.88mg	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	179% 1256mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	43.5% 1479mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	132% 72.6μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	76% 1139mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	66% 7.26mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.5% 18.6g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) vs Boiled Broccoli:

• Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 4.4 times more Vitamin B1, 3.2 times more Vitamin B3 and 1.8 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 9.6 times more Vitamin A, 1.3 times more Vitamin B9, 64.9 times more Vitamin C, 1.8 times more Vitamin E and 8.9 times more Vitamin K than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) and Boiled and Drained Broccoli have similar amounts of Vitamin B2 per 1 lb.
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Breakfast bars, oats, sugar, raisins, coconut (include granola bar) vs Boiled Broccoli:

• Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 1.5 times more Calcium, 5.9 times more Copper, 4.7 times more Iron, 4.8 times more Magnesium, 4.1 times more Phosphorus, 10 times more Selenium, 6.1 times more Sodium and 3.6 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 21.8 times more Water than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) and Boiled and Drained Broccoli have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 13.3 times more Energy, 42.9 times more Fat, 160.6 times more Saturated Fat, 30.9 times more Omega 6, 9.3 times more Carbohydrate, 19.8 times more Sugars and 4.1 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 10.8 times more Omega 3 than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) and Boiled and Drained Broccoli have similar amounts of Fiber per 1 lb.
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.