Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Snack, BALANCE, original bar

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Snack, BALANCE, original bar	27%	26%	47%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Snack, BALANCE, original bar	Recommended Dietary Allowance
Energy	4.38% 127kcal	65% 1882kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	56% 54.4g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	48.7% 8.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	170% 221g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	218% 158g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	37% 14g	38g per day for Men 19-50 years
Protein	25% 14g	227% 127g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Snack, BALANCE, original bar	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	754% 6786μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	615% 7.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	596% 7.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	255% 40.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	63.7% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	311% 4.04mg	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	63.5% 254μg	143% 572μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	234% 5.62μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	202% 182mg	56.4% 51mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	49% 295IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6mg	177% 26.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Snack, BALANCE, original bar	Recommended Dietary Allowance
Calcium	15% 150mg	246% 2463mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	389% 3.5mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.011% 0.45μg	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	34.6% 2.77mg	618% 49.4mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	140% 3.23mg	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	31.8% 222mg	301% 2109mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	90% 3075mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	192% 106μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	76.5% 1148mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	145% 16mg	11mg per day for Men 19-50 years
Water	11% 411g	0.95% 35g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Snack, BALANCE, original bar:

• Boiled Chopped Frozen Broccoli has 3.6 times more Vitamin C and 67.8 times more Vitamin K than Snack, BALANCE, original bar.
• While Snack, BALANCE, original bar contains 29.3 times more Vitamin A, 29.6 times more Vitamin B1, 21.1 times more Vitamin B2, 19.6 times more Vitamin B3, 2.6 times more Vitamin B5, 6.8 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin B12, more Vitamin D and 4.4 times more Vitamin E than Boiled Chopped Frozen Broccoli.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Snack, BALANCE, original bar:

• Boiled Chopped Frozen Broccoli has 11.7 times more Water than Snack, BALANCE, original bar.
• While Snack, BALANCE, original bar contains 16.5 times more Calcium, 22.7 times more Copper, 17.9 times more Iron, 9.2 times more Magnesium, 3.2 times more Manganese, 9.5 times more Phosphorus, 4.8 times more Potassium, 33.3 times more Selenium, 23 times more Sodium and 12.6 times more Zinc than Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 1 pound:

• Snack, BALANCE, original bar contains 14.8 times more Energy, 100 times more Fat, 63.8 times more Saturated Fat, 3.4 times more Omega 3, 140.5 times more Omega 6, 9.1 times more Carbohydrate, 23.7 times more Sugars and 9 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Snack, BALANCE, original bar have similar amounts of Fiber per 1 lb.
• Both Boiled Chopped Frozen Broccoli as well as Snack, BALANCE, original bar have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.