Comparing Nutrients in 1 pound Snacks, granola bars, soft, uncoated, peanut butter VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, peanut butter	10%	32%	58%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, peanut butter	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	66.6% 1932kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	74% 71.7g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	51.7% 16.6g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	8.5% 0.14g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	225% 292g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	NA	9.2% 6.67g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	36% 13.6g	38g per day for Men 19-50 years
Protein	85% 47.6g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, peanut butter	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.6% 0.67mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.3mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.45mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	45.4% 0.59mg	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	36.3% 145μg	63.5% 254μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	37.8% 0.91μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	202% 182mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, uncoated, peanut butter	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	41.3% 413mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	333% 3mg	17% 0.15mg	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	121% 9.66mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	276% 6.35mg	44% 1mg	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	162% 1134mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	39% 1320mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	156% 85.7μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	124% 1855mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	76.7% 8.44mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.89% 33g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Snacks, granola bars, soft, uncoated, peanut butter vs Cooked Chopped Frozen Broccoli:

• Snacks, granola bars, soft, uncoated, peanut butter have 4.1 times more Vitamin B1, 1.8 times more Vitamin B2, 6.9 times more Vitamin B3, 2 times more Vitamin B5 and more Vitamin B12 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 25.5 times more Vitamin A, 1.3 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, soft, uncoated, peanut butter.

Comparing minerals per 1 pound for Snacks, granola bars, soft, uncoated, peanut butter vs Cooked Chopped Frozen Broccoli:

• Snacks, granola bars, soft, uncoated, peanut butter have 2.8 times more Calcium, 19.4 times more Copper, 3.5 times more Iron, 6.6 times more Magnesium, 6.3 times more Manganese, 5.1 times more Phosphorus, 2 times more Potassium, 27 times more Selenium, 37.2 times more Sodium and 6.6 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 12.4 times more Water than Snacks, granola bars, soft, uncoated, peanut butter.

Comparison of macro-nutrients per 1 pound:

• Snacks, granola bars, soft, uncoated, peanut butter have 15.2 times more Energy, 131.7 times more Fat, 202.8 times more Saturated Fat, 324.6 times more Omega 6, 12 times more Carbohydrate, 1.4 times more Fiber and 3.4 times more Protein than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.4 times more Omega 3 than Snacks, granola bars, soft, uncoated, peanut butter.
• Both Snacks, granola bars, soft, uncoated, peanut butter as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.