Comparing Nutrients in 1 pound Boiled Broccoli VS Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	8%	38%	54%

Macro Nutrients

	Boiled Broccoli	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Recommended Dietary Allowance
Energy	5.47% 159kcal	67.6% 1960kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	94% 91g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	79.2% 25.4g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	8.5% 0.14g	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	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	217% 282g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	NA	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	50% 19g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	79.4% 44.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Recommended Dietary Allowance
Vitamin A	39% 349μg	1% 9.07μg	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	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	89.3% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	35% 0.45mg	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	37.4% 150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	85% 2.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	327% 294mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	44% 6.58mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Recommended Dietary Allowance
Calcium	18% 181mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	202% 1.8mg	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	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	95% 399mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	266% 6.12mg	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	170% 1188mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	50.3% 1710mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	NA	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	99% 1488mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	11% 405g	0.72% 26.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Broccoli versus 1 lb of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip:

• 1 pound of Boiled Broccoli has 38.5 times more Vitamin A, 2 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• While 1 lb of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip contains 1.9 times more Vitamin B1, 5.7 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip provide similar amounts of Vitamin B2 and Vitamin B5 per one pound.
• 1 pound of Boiled Broccoli have insufficient amounts of Vitamin B12
• 1 pound of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 1 pound for Boiled Broccoli vs Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip:

• 1 pound of Boiled Broccoli has 15.1 times more Water than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• While 1 lb of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip contains 2 times more Calcium, 6.6 times more Copper, 2.9 times more Iron, 4.2 times more Magnesium, 7 times more Manganese, 3.9 times more Phosphorus, 1.3 times more Potassium, 8 times more Sodium and 3.8 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Broccoli has 4 times more Omega 3 than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• While 1 lb of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip contains 12.3 times more Energy, 48.8 times more Fat, 70.8 times more Saturated Fat, 89 times more Omega 6, 8.7 times more Carbohydrate, 1.3 times more Fiber and 4.1 times more Protein than Boiled and Drained Broccoli.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy and Omega 6
• 1 pound of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip provide inadequate amounts of Omega 3