Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Energy	4.38% 127kcal	61.5% 1783kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	43% 42g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	66.4% 21.3g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	12.8% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	32.6% 5.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	208% 270g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	171% 124g	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	70.4% 26.8g	38g per day for Men 19-50 years
Protein	25% 14g	145% 81g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	25% 227μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	98% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	62.5% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	53.5% 8.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	28.7% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	374% 4.87mg	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	244% 975μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	609% 14.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	202% 182mg	97% 87.5mg	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	40% 6mg	311% 46.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Calcium	15% 150mg	197% 1969mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	398% 3.6mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.045% 1.8μg	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	295% 23.6mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	93% 390mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	219% 5.03mg	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	170% 1193mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	40% 1361mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	50.3% 27.7μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	147% 2204mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	199% 22mg	11mg per day for Men 19-50 years
Water	11% 411g	1.16% 42.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• 1 pound of Cooked Chopped Frozen Broccoli has 2.1 times more Vitamin C and 51.8 times more Vitamin K than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While 1 lb of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contains 4.7 times more Vitamin B1, 2.2 times more Vitamin B2, 4.1 times more Vitamin B3, 8.3 times more Vitamin B6, 3.8 times more Vitamin B9, more Vitamin B12 and 7.8 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors provide similar amounts of Vitamin A and Vitamin B5 per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• 1 pound of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• 1 pound of Cooked Chopped Frozen Broccoli has 9.6 times more Water than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While 1 lb of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contains 13.2 times more Calcium, 23.2 times more Copper, 8.5 times more Iron, 6.6 times more Magnesium, 5 times more Manganese, 5.4 times more Phosphorus, 2.1 times more Potassium, 8.7 times more Selenium, 44.2 times more Sodium and 17.3 times more Zinc than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contains 14 times more Energy, 76.9 times more Fat, 260.4 times more Saturated Fat, 94 times more Omega 6, 11.1 times more Carbohydrate, 18.6 times more Sugars, 2 times more Fiber and 5.8 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors offer comparable quantities of Omega 3 per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6