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

Macros Ratio

	Protein	Fat	Carbs
Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	8%	34%	58%
Broccoli	27%	8%	65%

Macro Nutrients

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Broccoli	Recommended Dietary Allowance
Energy	72.6% 2105kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	82.3% 80g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	180% 57.6g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	42% 7.14g	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	233% 303g	23% 30g	130g per day for Men 19-50 years
Sugars	172% 125g	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	37% 14g	31% 11.8g	38g per day for Men 19-50 years
Protein	79.4% 44.5g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Broccoli	Recommended Dietary Allowance
Vitamin A	4.03% 36.3μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.6% 7.94mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	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	92% 367μg	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	5.04% 4.54mg	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	24.8% 3.7mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60% 72μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Broccoli	Recommended Dietary Allowance
Calcium	27.2% 272mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	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	180% 14.4mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	109% 458mg	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	179% 1256mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	43.5% 1479mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	132% 72.6μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	76% 1139mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	66% 7.26mg	17% 1.86mg	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 Broccoli:

• Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 3.9 times more Vitamin B1, 2.7 times more Vitamin B3, 2 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains 3.9 times more Vitamin A, 89.2 times more Vitamin C and 6.4 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 Raw Broccoli have similar amounts of Vitamin B2 and Vitamin E per 1 lb.
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) as well as Raw 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 Broccoli:

• Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 1.3 times more Calcium, 7.3 times more Copper, 4.4 times more Iron, 4.8 times more Magnesium, 4.2 times more Phosphorus, 6.4 times more Selenium, 7.6 times more Sodium and 3.9 times more Zinc than Raw Broccoli.
• While Raw 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 Raw 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 13.6 times more Energy, 47.6 times more Fat, 111.3 times more Saturated Fat, 32.1 times more Omega 6, 10 times more Carbohydrate, 16.2 times more Sugars and 3.5 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 5.7 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 Raw Broccoli have similar amounts of Fiber per 1 lb.
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.