Comparing Nutrients in 1 pound Snacks, granola bars, soft, uncoated, nut and raisin VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, nut and raisin	7%	39%	54%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, nut and raisin	Boiled Broccoli	Recommended Dietary Allowance
Energy	71% 2059kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	95% 93g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	135% 43.3g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	143% 24.3g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 288g	25% 32.6g	130g per day for Men 19-50 years
Sugars	NA	8.7% 6.3g	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	4.63% 3.36g	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	% 0.36g	g per day for Men 19-50 years
Fiber	67% 25.4g	39.4% 15g	38g per day for Men 19-50 years
Protein	64.8% 36.3g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, nut and raisin	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.3% 0.86mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	69.8% 0.91mg	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	34% 136μg	122% 490μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	45.4% 1.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	327% 294mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, uncoated, nut and raisin	Boiled Broccoli	Recommended Dietary Allowance
Calcium	38% 381mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	192% 1.72mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	124% 9.9mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	98% 413mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	237% 5.44mg	38.3% 0.88mg	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	156% 1093mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	52.3% 1778mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	127% 70μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	77% 1152mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	66% 7.26mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.75% 27.7g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Snacks, granola bars, soft, uncoated, nut and raisin vs Boiled Broccoli:

• Snacks, granola bars, soft, uncoated, nut and raisin have 3 times more Vitamin B1, 1.5 times more Vitamin B2, 4.7 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 38.5 times more Vitamin A, 1.4 times more Vitamin B5, 1.7 times more Vitamin B6, 3.6 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, soft, uncoated, nut and raisin.

Comparing minerals per 1 pound for Snacks, granola bars, soft, uncoated, nut and raisin vs Boiled Broccoli:

• Snacks, granola bars, soft, uncoated, nut and raisin have 2.1 times more Calcium, 6.2 times more Copper, 3.3 times more Iron, 4.3 times more Magnesium, 6.2 times more Manganese, 3.6 times more Phosphorus, 1.3 times more Potassium, 9.6 times more Selenium, 6.2 times more Sodium and 3.6 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 14.6 times more Water than Snacks, granola bars, soft, uncoated, nut and raisin.

Comparison of macro-nutrients per 1 pound:

• Snacks, granola bars, soft, uncoated, nut and raisin have 13 times more Energy, 49.8 times more Fat, 120.8 times more Saturated Fat, 1.4 times more Omega 3, 105.1 times more Omega 6, 8.9 times more Carbohydrate, 1.7 times more Fiber and 3.4 times more Protein than Boiled and Drained Broccoli.
• Both Snacks, granola bars, soft, uncoated, nut and raisin as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.