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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	6%	25%	69%

Macro Nutrients

	Broccoli	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	Recommended Dietary Allowance
Energy	5.3% 154kcal	65% 1882kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	53.4% 52g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	20.3% 6.5g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	116% 1.85g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	23% 30g	252% 328g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.45g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	23% 12.8g	46.3% 26g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	152% 1370μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	242% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	136% 1.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	154% 24.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	38.3% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	80.4% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	Recommended Dietary Allowance
Calcium	21.3% 213mg	52.6% 526mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	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	41.4% 3.3mg	494% 39.5mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	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	42.8% 299mg	109% 762mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	25.2% 857mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	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	17% 1.86mg	55.7% 6.12mg	11mg per day for Men 19-50 years
Water	11% 405g	1.14% 42g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 1.4 times more Vitamin B5, 892 times more Vitamin C and 13.5 times more Vitamin K than Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX.
• While Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX contain 9.7 times more Vitamin A, 9 times more Vitamin B1, 3.3 times more Vitamin B2, 8.5 times more Vitamin B3, 3 times more Vitamin B6, 1.5 times more Vitamin B9 and 3.4 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli as well as Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Broccoli has 1.7 times more Potassium and 9.6 times more Water than Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX.
• While Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX contain 2.5 times more Calcium, 4.6 times more Copper, 11.9 times more Iron, 3 times more Magnesium, 5 times more Manganese, 2.5 times more Phosphorus, 4.2 times more Selenium, 5.6 times more Sodium and 3.3 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 pound:

• Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX contain 12.2 times more Energy, 30.9 times more Fat, 12.6 times more Saturated Fat, 6.5 times more Omega 3, 73.9 times more Omega 6, 10.9 times more Carbohydrate, 25.2 times more Sugars, 1.5 times more Fiber and 2 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.