Comparing Nutrients in 1 pound Broccoli VS Snacks, granola bars, soft, uncoated, raisin

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Snacks, granola bars, soft, uncoated, raisin	7%	35%	58%

Macro Nutrients

	Broccoli	Snacks, granola bars, soft, uncoated, raisin	Recommended Dietary Allowance
Energy	5.3% 154kcal	70% 2032kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	83.2% 80.7g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	136% 43.4g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	81% 13.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	232% 301g	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	50% 19g	38g per day for Men 19-50 years
Protein	23% 12.8g	61.6% 34.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Snacks, granola bars, soft, uncoated, raisin	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	87.3% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	31.2% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	43.5% 2.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	36% 0.47mg	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	24% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	34% 0.82μg	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, soft, uncoated, raisin	Recommended Dietary Allowance
Calcium	21.3% 213mg	46% 458mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	141% 1.27mg	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	138% 11mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	77.8% 327mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	248% 5.7mg	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	143% 998mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	48.3% 1642mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	129% 71.2μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	85.3% 1279mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	11% 405g	0.78% 29g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Snacks, granola bars, soft, uncoated, raisin:

• Raw Broccoli has more Vitamin A, 1.7 times more Vitamin B6, 3 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, soft, uncoated, raisin.
• While Snacks, granola bars, soft, uncoated, raisin contain 3.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.7 times more Vitamin B3 and more Vitamin B12 than Raw Broccoli.
• Both Raw Broccoli and Snacks, granola bars, soft, uncoated, raisin have similar amounts of Vitamin B5 per 1 lb.

Comparing minerals per 1 pound for Broccoli vs Snacks, granola bars, soft, uncoated, raisin:

• Raw Broccoli has 14 times more Water than Snacks, granola bars, soft, uncoated, raisin.
• While Snacks, granola bars, soft, uncoated, raisin contain 2.1 times more Calcium, 5.7 times more Copper, 3.3 times more Iron, 3.4 times more Magnesium, 6 times more Manganese, 3.3 times more Phosphorus, 6.3 times more Selenium, 8.5 times more Sodium and 3.2 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Snacks, granola bars, soft, uncoated, raisin have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snacks, granola bars, soft, uncoated, raisin contain 13.2 times more Energy, 48.1 times more Fat, 83.9 times more Saturated Fat, 2.7 times more Omega 3, 62 times more Omega 6, 10 times more Carbohydrate, 1.6 times more Fiber and 2.7 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Snacks, granola bars, soft, uncoated, raisin have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.