Comparing Nutrients in 1 pound Broccoli Raab VS Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	6%	25%	69%

Macro Nutrients

	Broccoli Raab	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	Recommended Dietary Allowance
Energy	3.44% 100kcal	65% 1882kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	53.4% 52g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	20.3% 6.5g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	116% 1.85g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	97% 16.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.94% 13g	252% 328g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	268% 194g	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	1.06% 0.77g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	46.3% 26g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	Recommended Dietary Allowance
Vitamin A	66% 594μg	152% 1370μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	242% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	136% 1.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	154% 24.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	38.3% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	181% 2.36mg	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	94% 376μg	104% 417μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	102% 92mg	0.5% 0.45mg	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	49% 7.35mg	80.4% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	Recommended Dietary Allowance
Calcium	49% 490mg	52.6% 526mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	114% 1.03mg	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	121% 9.7mg	494% 39.5mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	208% 4.8mg	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	47.3% 331mg	109% 762mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	25.2% 857mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	86.6% 47.6μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	56% 839mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	55.7% 6.12mg	11mg per day for Men 19-50 years
Water	11.3% 420g	1.14% 42g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX per 1 lb

Compare the macro and micronutrient content in 1 lb of Broccoli Raab versus 1 lb of Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Broccoli Raab vs Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX:

• 1 pound of Broccoli Raab has 202 times more Vitamin C and 29.9 times more Vitamin K than Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX.
• While 1 lb of Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX contains 2.3 times more Vitamin A, 4 times more Vitamin B1, 3 times more Vitamin B2, 4.5 times more Vitamin B3, 1.3 times more Vitamin B5, 3 times more Vitamin B6 and 1.6 times more Vitamin E than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX have insufficient amounts of Vitamin C
• Both Raw Broccoli Raab as well as Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Broccoli Raab vs Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX:

• 1 pound of Broccoli Raab has 10 times more Water than Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX.
• While 1 lb of Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX contains 5.4 times more Copper, 4.1 times more Iron, 2.9 times more Magnesium, 2.7 times more Manganese, 2.3 times more Phosphorus, 10.5 times more Selenium, 5.6 times more Sodium and 1.8 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX contain similar levels of Calcium and Potassium per one pound.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX contains 18.9 times more Energy, 23.3 times more Fat, 17.3 times more Saturated Fat, 2.2 times more Omega 3, 124.8 times more Omega 6, 25.4 times more Carbohydrate, 112.8 times more Sugars, 1.4 times more Fiber and 1.8 times more Protein than Raw Broccoli Raab.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6