Comparing Nutrients in 1 pound Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	61.5% 1783kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	43% 42g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	66.4% 21.3g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	12.8% 0.2g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	32.6% 5.54g	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	208% 270g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	171% 124g	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	70.4% 26.8g	36% 13.6g	38g per day for Men 19-50 years
Protein	145% 81g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	25% 227μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.17mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.5% 0.81mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.5% 8.56mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.7% 1.43mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	374% 4.87mg	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	244% 975μg	63.5% 254μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	609% 14.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	97% 87.5mg	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	311% 46.6mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	197% 1969mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	398% 3.6mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.045% 1.8μg	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	295% 23.6mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	219% 5.03mg	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	170% 1193mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	40% 1361mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	50.3% 27.7μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	147% 2204mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	199% 22mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	1.16% 42.8g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors 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, KASHI GOLEAN, crunchy, mixed flavors vs Cooked Chopped Frozen Broccoli:

• 1 pound of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors has 4.7 times more Vitamin B1, 2.2 times more Vitamin B2, 4.1 times more Vitamin B3, 8.3 times more Vitamin B6, 3.8 times more Vitamin B9, more Vitamin B12 and 7.8 times more Vitamin E than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 2.1 times more Vitamin C and 51.8 times more Vitamin K than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin A and Vitamin B5 per one pound.
• 1 pound of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin K
• 1 pound of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors 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, KASHI GOLEAN, crunchy, mixed flavors vs Cooked Chopped Frozen Broccoli:

• 1 pound of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors has 13.2 times more Calcium, 23.2 times more Copper, 8.5 times more Iron, 6.6 times more Magnesium, 5 times more Manganese, 5.4 times more Phosphorus, 2.1 times more Potassium, 8.7 times more Selenium, 44.2 times more Sodium and 17.3 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 9.6 times more Water than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• 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, KASHI GOLEAN, crunchy, mixed flavors has 14 times more Energy, 76.9 times more Fat, 260.4 times more Saturated Fat, 94 times more Omega 6, 11.1 times more Carbohydrate, 18.6 times more Sugars, 2 times more Fiber and 5.8 times more Protein than Cooked Chopped Frozen Broccoli.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Cooked Chopped Frozen Broccoli offer comparable quantities of Omega 3 per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6