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

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	8%	42%	50%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	76% 2209kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	97% 31g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	167% 2.67g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	121% 20.6g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	213% 277g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	207% 150g	9.2% 6.67g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	34.6% 13g	36% 13.6g	38g per day for Men 19-50 years
Protein	74% 41.5g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	71.6% 644μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.6mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	184% 2.4mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	97% 15.5mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.4% 2.92mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.45mg	45.4% 0.59mg	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	63.5% 254μg	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	202% 182mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44.2% 53μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	26% 259mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	81.6% 6.53mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	110% 463mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	228% 5.25mg	44% 1mg	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	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	52% 1769mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	125% 1878mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	73% 8.03mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.45% 16.8g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut versus 1 lb of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut has 2.8 times more Vitamin A, 6.5 times more Vitamin B1, 6.5 times more Vitamin B2, 7.5 times more Vitamin B3, 2.4 times more Vitamin B5, 2.5 times more Vitamin B6, more Vitamin B12 and 5.2 times more Vitamin E than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 133.7 times more Vitamin C and 7.5 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 Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have insufficient amounts of Vitamin C
• 1 pound of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin D in one pound.

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

• 1 pound of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut has 1.7 times more Calcium, 10 times more Copper, 2.4 times more Iron, 7.8 times more Magnesium, 5.2 times more Manganese, 5.6 times more Phosphorus, 2.7 times more Potassium, 14.3 times more Selenium, 37.6 times more Sodium and 6.3 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 24.5 times more Water than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut has 17.4 times more Energy, 190.5 times more Fat, 380.9 times more Saturated Fat, 14 times more Omega 3, 350.2 times more Omega 6, 11.4 times more Carbohydrate, 22.5 times more Sugars and 2.9 times more Protein than Cooked Chopped Frozen Broccoli.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut and Cooked Chopped Frozen Broccoli offer comparable quantities of Fiber per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6