Comparing Nutrients in 1 pound Snacks, granola bar, with coconut, chocolate coated VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, with coconut, chocolate coated	4%	55%	41%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Snacks, granola bar, with coconut, chocolate coated	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	83% 2409kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	151% 146g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	322% 103g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	82.7% 14g	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	193% 250g	11% 14g	130g per day for Men 19-50 years
Sugars	214% 155g	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	74% 28g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	42% 23.6g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, with coconut, chocolate coated	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	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	10.2% 41μg	80.5% 322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	13.2% 0.32μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.5% 2.27mg	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	9.07% 1.36mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, with coconut, chocolate coated	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	19% 191mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	37.8% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	99% 7.94mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	NA	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	100% 699mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	34% 1152mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	135% 74.4μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	46% 689mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	48.2% 5.3mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	0.75% 27.7g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bar, with coconut, chocolate coated VS Cooked Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Snacks, granola bar, with coconut, chocolate coated 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, with coconut, chocolate coated vs Cooked Broccoli Raab:

• 1 pound of Snacks, granola bar, with coconut, chocolate coated has more Vitamin B12 than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains more Vitamin A, 1.8 times more Vitamin B2, 4.8 times more Vitamin B3, 1.8 times more Vitamin B6, 7.9 times more Vitamin B9, 74 times more Vitamin C, 8.4 times more Vitamin E and 182.9 times more Vitamin K than Snacks, granola bar, with coconut, chocolate coated.
• Both Snacks, granola bar, with coconut, chocolate coated and Cooked Broccoli Raab provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Snacks, granola bar, with coconut, chocolate coated have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 1 pound of Cooked Broccoli Raab have insufficient amounts of Vitamin B12
• Both Snacks, granola bar, with coconut, chocolate coated as well as Cooked Broccoli Raab have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Snacks, granola bar, with coconut, chocolate coated vs Cooked Broccoli Raab:

• 1 pound of Snacks, granola bar, with coconut, chocolate coated has 4.3 times more Copper, 1.4 times more Iron, 2.1 times more Magnesium, 1.9 times more Phosphorus, 12.6 times more Selenium, 2.7 times more Sodium and 2.2 times more Zinc than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 2.8 times more Calcium, 1.4 times more Potassium and 15 times more Water than Snacks, granola bar, with coconut, chocolate coated.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Snacks, granola bar, with coconut, chocolate coated has 21.2 times more Energy, 61.9 times more Fat, 255.3 times more Saturated Fat, 100 times more Omega 6, 17.7 times more Carbohydrate, 55.3 times more Sugars, 2.2 times more Fiber and 1.4 times more Protein than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains more Omega 3 than Snacks, granola bar, with coconut, chocolate coated.
• 1 pound of Snacks, granola bar, with coconut, chocolate coated provide inadequate amounts of Omega 3
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6