Comparing Nutrients in 1 pound Broccoli VS Snacks, granola bars, hard, almond

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Snacks, granola bars, hard, almond	6%	45%	49%

Macro Nutrients

	Broccoli	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Energy	5.3% 154kcal	77.4% 2245kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	119% 116g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	177% 56.7g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	28.3% 0.45g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	98% 16.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	216% 281g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	NA	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	57.3% 21.8g	38g per day for Men 19-50 years
Protein	23% 12.8g	62.4% 35g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	42.3% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	16.4% 0.21mg	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	13.6% 54.4μg	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% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	23.6% 3.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Calcium	21.3% 213mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	64% 0.58mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	87.5% 367mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	269% 6.2mg	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	148% 1034mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	36.4% 1238mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	77.4% 1161mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	65% 7.17mg	11mg per day for Men 19-50 years
Water	11% 405g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Snacks, granola bars, hard, almond:

• Raw Broccoli has 15.5 times more Vitamin A, 1.7 times more Vitamin B2, 1.2 times more Vitamin B5, 3.7 times more Vitamin B6, 5.3 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, hard, almond.
• While Snacks, granola bars, hard, almond contain 3.9 times more Vitamin B1 than Raw Broccoli.
• Both Raw Broccoli and Snacks, granola bars, hard, almond have similar amounts of Vitamin B3 per 1 lb.
• Both Raw Broccoli as well as Snacks, granola bars, hard, almond have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Snacks, granola bars, hard, almond:

• Raw Broccoli has 1.5 times more Calcium and 28.8 times more Water than Snacks, granola bars, hard, almond.
• While Snacks, granola bars, hard, almond contain 2.6 times more Copper, 3.4 times more Iron, 3.9 times more Magnesium, 6.5 times more Manganese, 3.5 times more Phosphorus, 6 times more Selenium, 7.8 times more Sodium and 3.9 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Snacks, granola bars, hard, almond have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snacks, granola bars, hard, almond contain 14.6 times more Energy, 68.9 times more Fat, 109.7 times more Saturated Fat, 1.6 times more Omega 3, 74.7 times more Omega 6, 9.3 times more Carbohydrate, 1.8 times more Fiber and 2.7 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Snacks, granola bars, hard, almond have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.