Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Snacks, NUTRI-GRAIN FRUIT AND NUT BAR

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	9%	24%	67%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Energy	4.38% 127kcal	63% 1828kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	51% 49.6g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	27.4% 8.75g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	17.3% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	67.2% 11.4g	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	233% 303g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	203% 147g	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	89.5% 34g	38g per day for Men 19-50 years
Protein	25% 14g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	135% 1211μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	176% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	183% 29.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	214% 2.78mg	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	144% 576μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	219% 5.26μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	202% 182mg	1% 0.91mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	23.4% 141IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6mg	112% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	4.54% 5.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Calcium	15% 150mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	220% 1.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.023% 0.91μg	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	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	113% 476mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	284% 6.54mg	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	188% 1315mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	43.8% 1488mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	93% 51.3μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	59% 885mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	135% 15mg	11mg per day for Men 19-50 years
Water	11% 411g	1.4% 51g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Snacks, NUTRI-GRAIN FRUIT AND NUT BAR per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR 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, NUTRI-GRAIN FRUIT AND NUT BAR:

• 1 pound of Cooked Chopped Frozen Broccoli has 200.5 times more Vitamin C and 73.4 times more Vitamin K than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While 1 lb of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contains 5.2 times more Vitamin A, 8.5 times more Vitamin B1, 7.6 times more Vitamin B2, 14.1 times more Vitamin B3, 4.7 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin B12, more Vitamin D and 2.8 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 1 pound of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• 1 pound of Cooked Chopped Frozen Broccoli has 8.1 times more Water than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While 1 lb of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contains 2 times more Calcium, 12.8 times more Copper, 9.3 times more Iron, 8.1 times more Magnesium, 6.5 times more Manganese, 5.9 times more Phosphorus, 2.3 times more Potassium, 16.1 times more Selenium, 17.7 times more Sodium and 11.7 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, NUTRI-GRAIN FRUIT AND NUT BAR contains 14.4 times more Energy, 91.1 times more Fat, 107.2 times more Saturated Fat, 1.5 times more Omega 3, 193.8 times more Omega 6, 12.5 times more Carbohydrate, 22.1 times more Sugars, 2.5 times more Fiber and 3 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6