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

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	61.5% 1783kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	43% 42g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	66.4% 21.3g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	12.8% 0.2g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	32.6% 5.54g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	208% 270g	11% 14g	130g per day for Men 19-50 years
Sugars	171% 124g	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	70.4% 26.8g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	145% 81g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	25% 227μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.17mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.5% 0.81mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.5% 8.56mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.7% 1.43mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	374% 4.87mg	76.8% 1mg	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	80.5% 322μg	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	186% 168mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	197% 1969mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	398% 3.6mg	37.8% 0.34mg	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	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	219% 5.03mg	75% 1.72mg	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	53% 372mg	700mg per day for Men 19-50 years
Potassium	40% 1361mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	50.3% 27.7μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	147% 2204mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	199% 22mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	1.16% 42.8g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors VS Cooked Broccoli Raab 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 Broccoli Raab 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 Broccoli Raab:

• 1 pound of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors has 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 4.9 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin B12 and 4.1 times more Vitamin E than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 4.5 times more Vitamin A, 1.4 times more Vitamin B5, 1.9 times more Vitamin C and 150.6 times more Vitamin K than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Cooked Broccoli Raab provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin K
• 1 pound of Cooked Broccoli Raab have insufficient amounts of Vitamin B12
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors as well as Cooked Broccoli Raab 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 Broccoli Raab:

• 1 pound of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors has 3.7 times more Calcium, 10.5 times more Copper, 4.1 times more Iron, 3.2 times more Magnesium, 2.9 times more Manganese, 3.2 times more Phosphorus, 4.7 times more Selenium, 8.7 times more Sodium and 8.9 times more Zinc than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 9.7 times more Water than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Cooked Broccoli Raab 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 15.7 times more Energy, 17.8 times more Fat, 52.7 times more Saturated Fat, 39.4 times more Omega 6, 19.1 times more Carbohydrate, 44 times more Sugars, 2.1 times more Fiber and 4.7 times more Protein than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 4.5 times more Omega 3 than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6