Comparing Nutrients in 1 pound Broccoli VS Formulated bar, high fiber, chewy, oats and chocolate

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Formulated bar, high fiber, chewy, oats and chocolate	5%	23%	72%

Macro Nutrients

	Broccoli	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Energy	5.3% 154kcal	61% 1764kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	46.8% 45.4g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	48% 15.4g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	69.5% 1.1g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	55.7% 9.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	244% 317g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	156% 113g	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	4.25% 3.1g	9.82% 7.12g	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	% 31g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 55.3g	g per day for Men 19-50 years
Fiber	31% 11.8g	269% 102g	38g per day for Men 19-50 years
Protein	23% 12.8g	40.5% 22.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	260% 3.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	31.8% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	224% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	336% 4.37mg	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	71.4% 286μg	39.7% 159μg	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	450% 405mg	6.05% 5.44mg	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	23.6% 3.54mg	44.5% 6.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Calcium	21.3% 213mg	113% 1134mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	132% 1.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	41.4% 3.3mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	205% 862mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	672% 15.5mg	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	42.8% 299mg	272% 1901mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	59.6% 2028mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	73.4% 40.4μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	71.7% 1075mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	81% 8.9mg	11mg per day for Men 19-50 years
Water	11% 405g	1.48% 54.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Formulated bar, high fiber, chewy, oats and chocolate:

• Raw Broccoli has more Vitamin A, 1.3 times more Vitamin B2, 1.8 times more Vitamin B9, 74.3 times more Vitamin C and 39.1 times more Vitamin K than Formulated bar, high fiber, chewy, oats and chocolate.
• While Formulated bar, high fiber, chewy, oats and chocolate contain 9.7 times more Vitamin B1, 12.4 times more Vitamin B3, 3.1 times more Vitamin B5, 5.5 times more Vitamin B6 and 1.9 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli as well as Formulated bar, high fiber, chewy, oats and chocolate have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Formulated bar, high fiber, chewy, oats and chocolate:

• Raw Broccoli has 7.4 times more Water than Formulated bar, high fiber, chewy, oats and chocolate.
• While Formulated bar, high fiber, chewy, oats and chocolate contain 5.3 times more Calcium, 5.3 times more Copper, 9 times more Magnesium, 16.2 times more Manganese, 6.3 times more Phosphorus, 1.4 times more Potassium, 3.6 times more Selenium, 7.2 times more Sodium and 4.8 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Formulated bar, high fiber, chewy, oats and chocolate have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Formulated bar, high fiber, chewy, oats and chocolate contain 11.4 times more Energy, 27 times more Fat, 29.8 times more Saturated Fat, 3.9 times more Omega 3, 42.6 times more Omega 6, 10.5 times more Carbohydrate, 14.7 times more Sugars, 2.3 times more Fructose, 8.7 times more Fiber and 1.8 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Formulated bar, high fiber, chewy, oats and chocolate have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.