Comparing Nutrients in 1 pound Boiled Broccoli VS Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	21%	27%	52%

Macro Nutrients

	Boiled Broccoli	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Energy	5.47% 159kcal	63% 1828kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	57% 55.3g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	78.3% 25g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	69% 11.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	183% 238g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	106% 76.7g	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	4.63% 3.36g	2.3% 1.68g	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	% 2.22g	% 4.76g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 42g	g per day for Men 19-50 years
Fiber	39.4% 15g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Vitamin A	39% 349μg	188% 1696μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	45.4% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	1047% 13.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	1052% 168mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	1442% 72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	837% 11mg	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	1199% 4794μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1210% 29μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	327% 294mg	343% 308mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	94% 567IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	44% 6.58mg	254% 38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	154% 185μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Calcium	18% 181mg	402% 4019mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	711% 6.4mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	0.19% 7.7μg	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	38% 3.04mg	805% 64.4mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	511% 11.7mg	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	43.4% 304mg	509% 3561mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	55% 1869mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	515% 283μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	117% 1751mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	401% 44mg	11mg per day for Men 19-50 years
Water	11% 405g	1.15% 42.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• Boiled and Drained Broccoli has 3.5 times more Vitamin K than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contains 4.9 times more Vitamin A, 1.9 times more Vitamin B1, 24.4 times more Vitamin B2, 67.1 times more Vitamin B3, 25.8 times more Vitamin B5, 12 times more Vitamin B6, 9.8 times more Vitamin B9, more Vitamin B12, more Vitamin D and 5.8 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE have similar amounts of Vitamin C per 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• Boiled and Drained Broccoli has 9.5 times more Water than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contains 22.2 times more Calcium, 23.1 times more Copper, 21.2 times more Iron, 15.7 times more Magnesium, 13.4 times more Manganese, 11.7 times more Phosphorus, 1.4 times more Potassium, 39.1 times more Selenium, 9.4 times more Sodium and 21.6 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE have insufficient amounts of Fluoride in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 2 times more Fructose than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contains 11.5 times more Energy, 29.7 times more Fat, 69.9 times more Saturated Fat, 50.6 times more Omega 6, 7.3 times more Carbohydrate, 12.2 times more Sugars, 1.3 times more Fiber and 8.7 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE have similar amounts of Omega 3 per 1 lb.
• Both Boiled and Drained Broccoli as well as Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.