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

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	61.5% 1783kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	43% 42g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	66.4% 21.3g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	12.8% 0.2g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	32.6% 5.54g	0.99% 0.17g	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	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	25% 227μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.17mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.5% 0.81mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.5% 8.56mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.7% 1.43mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	374% 4.87mg	61% 0.79mg	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	107% 426μg	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	344% 310mg	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	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	197% 1969mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	398% 3.6mg	18% 0.16mg	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	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	219% 5.03mg	50.5% 1.16mg	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	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	40% 1361mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	50.3% 27.7μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	147% 2204mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	199% 22mg	14% 1.54mg	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 Frozen Broccoli Spears 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 Frozen Broccoli Spears 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 Frozen Broccoli Spears:

• 1 pound of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors has 3.6 times more Vitamin B1, 1.6 times more Vitamin B2, 4.1 times more Vitamin B3, 1.3 times more Vitamin B5, 6.1 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin B12 and 7.6 times more Vitamin E than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 3.5 times more Vitamin C and 59.6 times more Vitamin K than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Frozen Broccoli Spears provide similar amounts of Vitamin A per one pound.
• 1 pound of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin K
• 1 pound of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors as well as Frozen Broccoli Spears have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors vs Frozen Broccoli Spears:

• 1 pound of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors has 10.6 times more Calcium, 21.9 times more Copper, 7.2 times more Iron, 5.4 times more Magnesium, 4.3 times more Manganese, 4.5 times more Phosphorus, 3.2 times more Selenium, 28.6 times more Sodium and 14.2 times more Zinc than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 9.6 times more Water than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Frozen Broccoli Spears contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors has 13.6 times more Energy, 27.1 times more Fat, 90.1 times more Saturated Fat, 33 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 Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 2.8 times more Omega 3 than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6