Comparing Nutrients in 1 pound Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	8%	42%	50%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Boiled Broccoli	Recommended Dietary Allowance
Energy	76% 2209kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	97% 31g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	167% 2.67g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	121% 20.6g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	213% 277g	25% 32.6g	130g per day for Men 19-50 years
Sugars	207% 150g	8.7% 6.3g	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	NA	4.63% 3.36g	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	NA	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	34.6% 13g	39.4% 15g	38g per day for Men 19-50 years
Protein	74% 41.5g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	71.6% 644μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.6mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	184% 2.4mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	97% 15.5mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.4% 2.92mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.45mg	69.8% 0.91mg	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	62.4% 249μg	122% 490μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	47.2% 1.13μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.36mg	327% 294mg	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	208% 31.3mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44.2% 53μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Boiled Broccoli	Recommended Dietary Allowance
Calcium	26% 259mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	0.45% 18μg	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	81.6% 6.53mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	110% 463mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	228% 5.25mg	38.3% 0.88mg	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	176% 1234mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	52% 1769mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	125% 1878mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	73% 8.03mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.45% 16.8g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut vs Boiled Broccoli:

• Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have 1.8 times more Vitamin A, 5.7 times more Vitamin B1, 4.3 times more Vitamin B2, 6.2 times more Vitamin B3, 1.6 times more Vitamin B6, more Vitamin B12 and 4.8 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2 times more Vitamin B9, 216.3 times more Vitamin C and 12.1 times more Vitamin K than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut and Boiled and Drained Broccoli have similar amounts of Vitamin B5 per 1 lb.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut vs Boiled Broccoli:

• Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have 1.4 times more Calcium, 5.6 times more Copper, 2.1 times more Iron, 4.9 times more Magnesium, 6 times more Manganese, 4.1 times more Phosphorus, 1.3 times more Potassium, 6.3 times more Selenium, 10.1 times more Sodium and 3.9 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 24.1 times more Water than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have 13.9 times more Energy, 55.8 times more Fat, 86.8 times more Saturated Fat, 4.9 times more Omega 3, 89.3 times more Omega 6, 8.5 times more Carbohydrate, 23.8 times more Sugars and 3.8 times more Protein than Boiled and Drained Broccoli.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut and Boiled and Drained Broccoli have similar amounts of Fiber per 1 lb.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.