Comparing Nutrients in 1 pound Boiled Broccoli VS Formulated bar, POWER BAR, chocolate

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Formulated bar, POWER BAR, chocolate	16%	8%	76%

Macro Nutrients

	Boiled Broccoli	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Energy	5.47% 159kcal	56.8% 1647kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	18.7% 6g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	7.1% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	15% 2.56g	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	243% 316g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	188% 136g	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	100% 72.6g	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	% 54g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 2.36g	g per day for Men 19-50 years
Fiber	39.4% 15g	68% 26g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	115% 64g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Vitamin A	39% 349μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	3047% 36.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	670% 8.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	924% 148mg	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	768% 9.98mg	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	697% 2790μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1058% 25.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	327% 294mg	465% 419mg	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	44% 6.58mg	250% 37.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	4.16% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Calcium	18% 181mg	229% 2286mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	721% 6.5mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	663% 53mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	268% 1125mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	318% 7.3mg	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	398% 2785mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	48.3% 1642mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	64.3% 35.4μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	93% 1397mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	411% 45mg	11mg per day for Men 19-50 years
Water	11% 405g	1.2% 44.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Formulated bar, POWER BAR, chocolate per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Broccoli versus 1 lb of Formulated bar, POWER BAR, chocolate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Formulated bar, POWER BAR, chocolate:

• 1 pound of Boiled Broccoli has more Vitamin A and 128.3 times more Vitamin K than Formulated bar, POWER BAR, chocolate.
• While 1 lb of Formulated bar, POWER BAR, chocolate contains 127.9 times more Vitamin B1, 15.6 times more Vitamin B2, 59 times more Vitamin B3, 25.8 times more Vitamin B5, 11 times more Vitamin B6, 5.7 times more Vitamin B9, more Vitamin B12, 1.4 times more Vitamin C and 5.7 times more Vitamin E than Boiled and Drained Broccoli.
• 1 pound of Boiled Broccoli have insufficient amounts of Vitamin B12
• 1 pound of Formulated bar, POWER BAR, chocolate have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Broccoli as well as Formulated bar, POWER BAR, chocolate have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Broccoli vs Formulated bar, POWER BAR, chocolate:

• 1 pound of Boiled Broccoli has 9.1 times more Water than Formulated bar, POWER BAR, chocolate.
• While 1 lb of Formulated bar, POWER BAR, chocolate contains 12.6 times more Calcium, 23.4 times more Copper, 17.5 times more Iron, 11.8 times more Magnesium, 8.3 times more Manganese, 9.2 times more Phosphorus, 4.9 times more Selenium, 7.5 times more Sodium and 22.1 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Formulated bar, POWER BAR, chocolate contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Broccoli has 4.8 times more Omega 3 than Formulated bar, POWER BAR, chocolate.
• While 1 lb of Formulated bar, POWER BAR, chocolate contains 10.4 times more Energy, 7.6 times more Fat, 16.7 times more Saturated Fat, 11.1 times more Omega 6, 9.7 times more Carbohydrate, 21.6 times more Sugars, 21.6 times more Fructose, 1.7 times more Fiber and 5.9 times more Protein than Boiled and Drained Broccoli.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy and Omega 6
• 1 pound of Formulated bar, POWER BAR, chocolate provide inadequate amounts of Omega 3