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

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	8%	38%	54%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	67.6% 1960kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	94% 91g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	79.2% 25.4g	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	121% 20.6g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	217% 282g	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	50% 19g	36% 13.6g	38g per day for Men 19-50 years
Protein	79.4% 44.5g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	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	45.4% 0.54mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.54mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.3% 14.3mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	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	37.4% 150μg	63.5% 254μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	85% 2.04μg	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 and chocolate chip	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	36.3% 363mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	202% 1.8mg	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	110% 8.8mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	95% 399mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	266% 6.12mg	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	170% 1188mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	50.3% 1710mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	99% 1488mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.72% 26.8g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip versus 1 lb of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip has 2.2 times more Vitamin B1, 1.5 times more Vitamin B2, 6.9 times more Vitamin B3, 1.9 times more Vitamin B5 and more Vitamin B12 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 25.5 times more Vitamin A, 1.3 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• 1 pound of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12

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

• 1 pound of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip has 2.4 times more Calcium, 11.8 times more Copper, 3.2 times more Iron, 6.8 times more Magnesium, 6.1 times more Manganese, 5.3 times more Phosphorus, 2.7 times more Potassium, 29.8 times more Sodium and 6.1 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 15.4 times more Water than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip has 15.4 times more Energy, 166.7 times more Fat, 310.6 times more Saturated Fat, 349.2 times more Omega 6, 11.6 times more Carbohydrate, 1.4 times more Fiber and 3.2 times more Protein than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.4 times more Omega 3 than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• 1 pound of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip provide inadequate amounts of Omega 3
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6