Comparing Nutrients in 1 pound Snacks, granola bars, hard, plain VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, plain	8%	37%	55%
Broccoli	27%	8%	65%

Macro Nutrients

	Snacks, granola bars, hard, plain	Broccoli	Recommended Dietary Allowance
Energy	73.7% 2136kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	93% 90g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	33.6% 10.8g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	320% 54.4g	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	225% 292g	23% 30g	130g per day for Men 19-50 years
Sugars	179% 130g	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	63.3% 24g	31% 11.8g	38g per day for Men 19-50 years
Protein	82% 46g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, plain	Broccoli	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.5% 0.54mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.17mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.8% 3.7mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	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	26% 104μg	71.4% 286μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.54% 4.1mg	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	63.2% 9.5mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55% 66.2μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, plain	Broccoli	Recommended Dietary Allowance
Calcium	27.7% 277mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	198% 1.78mg	24.7% 0.22mg	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	167% 13.4mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	105% 440mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	350% 8.06mg	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	179% 1256mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	45% 1524mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	134% 73.5μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	89% 1334mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	83.7% 9.2mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.48% 17.7g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Snacks, granola bars, hard, plain vs Broccoli:

• Snacks, granola bars, hard, plain have 3.7 times more Vitamin B1, 2.5 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.7 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 15.5 times more Vitamin A, 2.1 times more Vitamin B6, 2.7 times more Vitamin B9, 99.1 times more Vitamin C and 7 times more Vitamin K than Snacks, granola bars, hard, plain.
• Both Snacks, granola bars, hard, plain and Raw Broccoli have similar amounts of Vitamin B2 per 1 lb.
• Both Snacks, granola bars, hard, plain as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Snacks, granola bars, hard, plain vs Broccoli:

• Snacks, granola bars, hard, plain have 1.3 times more Calcium, 8 times more Copper, 4 times more Iron, 4.6 times more Magnesium, 8.5 times more Manganese, 4.2 times more Phosphorus, 6.5 times more Selenium, 8.9 times more Sodium and 5 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 22.9 times more Water than Snacks, granola bars, hard, plain.
• Both Snacks, granola bars, hard, plain and Raw Broccoli have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snacks, granola bars, hard, plain have 13.9 times more Energy, 53.5 times more Fat, 20.8 times more Saturated Fat, 244.7 times more Omega 6, 9.7 times more Carbohydrate, 16.8 times more Sugars, 2 times more Fiber and 3.6 times more Protein than Raw Broccoli.
• Both Snacks, granola bars, hard, plain and Raw Broccoli have similar amounts of Omega 3 per 1 lb.
• Both Snacks, granola bars, hard, plain as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.