Comparing Nutrients in 1 pound Boiled Broccoli VS Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	8%	42%	50%

Macro Nutrients

	Boiled Broccoli	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Recommended Dietary Allowance
Energy	5.47% 159kcal	76% 2209kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	97% 31g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	167% 2.67g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	121% 20.6g	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	213% 277g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	207% 150g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	34.6% 13g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Recommended Dietary Allowance
Vitamin A	39% 349μg	71.6% 644μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	135% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	184% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	97% 15.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	58.4% 2.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	112% 1.45mg	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	62.4% 249μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	47.2% 1.13μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	327% 294mg	1.5% 1.36mg	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	208% 31.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	44.2% 53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Recommended Dietary Allowance
Calcium	18% 181mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	171% 1.54mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	0% 0μg	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	81.6% 6.53mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	110% 463mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	228% 5.25mg	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	176% 1234mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	52% 1769mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	125% 1878mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	73% 8.03mg	11mg per day for Men 19-50 years
Water	11% 405g	0.45% 16.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Broccoli versus 1 lb of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut:

• 1 pound of Boiled Broccoli has 2 times more Vitamin B9, 216.3 times more Vitamin C and 12.1 times more Vitamin K than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• While 1 lb of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut contains 1.8 times more Vitamin A, 5.7 times more Vitamin B1, 4.3 times more Vitamin B2, 6.2 times more Vitamin B3, 1.6 times more Vitamin B6, more Vitamin B12 and 4.8 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Boiled Broccoli have insufficient amounts of Vitamin B12
• 1 pound of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have insufficient amounts of Vitamin C
• Both Boiled and Drained Broccoli as well as Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Broccoli vs Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut:

• 1 pound of Boiled Broccoli has 24.1 times more Water than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• While 1 lb of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut contains 1.4 times more Calcium, 5.6 times more Copper, 2.1 times more Iron, 4.9 times more Magnesium, 6 times more Manganese, 4.1 times more Phosphorus, 1.3 times more Potassium, 6.3 times more Selenium, 10.1 times more Sodium and 3.9 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut lack sufficient amounts of Fluoride in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut contains 13.9 times more Energy, 55.8 times more Fat, 86.8 times more Saturated Fat, 4.9 times more Omega 3, 89.3 times more Omega 6, 8.5 times more Carbohydrate, 23.8 times more Sugars and 3.8 times more Protein than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy and Omega 6