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

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%
Broccoli	27%	8%	65%

Macro Nutrients

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Broccoli	Recommended Dietary Allowance
Energy	61.5% 1783kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	43% 42g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	66.4% 21.3g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	12.8% 0.2g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	32.6% 5.54g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	208% 270g	23% 30g	130g per day for Men 19-50 years
Sugars	171% 124g	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	70.4% 26.8g	31% 11.8g	38g per day for Men 19-50 years
Protein	145% 81g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Broccoli	Recommended Dietary Allowance
Vitamin A	25% 227μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.17mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.5% 0.81mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.5% 8.56mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.7% 1.43mg	52% 2.6mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Broccoli	Recommended Dietary Allowance
Calcium	197% 1969mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	398% 3.6mg	24.7% 0.22mg	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	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	219% 5.03mg	41.4% 0.95mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	40% 1361mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	50.3% 27.7μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	147% 2204mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	199% 22mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	1.16% 42.8g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors vs Broccoli:

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 1.6 times more Vitamin A, 3.6 times more Vitamin B1, 1.5 times more Vitamin B2, 3 times more Vitamin B3, 6.1 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin B12 and 13.2 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Vitamin B5, 4.6 times more Vitamin C and 59.8 times more Vitamin K than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors as well as Raw Broccoli have insufficient amounts of Vitamin D in 1 lb.

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

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 9.2 times more Calcium, 16.1 times more Copper, 7.1 times more Iron, 4.1 times more Magnesium, 5.3 times more Manganese, 4 times more Phosphorus, 2.4 times more Selenium, 14.7 times more Sodium and 11.8 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 9.5 times more Water than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Raw Broccoli have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 11.6 times more Energy, 24.9 times more Fat, 41.1 times more Saturated Fat, 24.9 times more Omega 6, 9 times more Carbohydrate, 16.1 times more Sugars, 2.3 times more Fiber and 6.3 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Omega 3 than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.