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

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	8%	38%	54%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	67.6% 1960kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	94% 91g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	79.2% 25.4g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	8.5% 0.14g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	121% 20.6g	0.83% 0.14g	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	11% 14g	130g per day for Men 19-50 years
Sugars	NA	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	50% 19g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	79.4% 44.5g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.4% 0.54mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.54mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.3% 14.3mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	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	37.4% 150μg	80.5% 322μg	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	186% 168mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	36.3% 363mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	202% 1.8mg	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	110% 8.8mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	95% 399mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	266% 6.12mg	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	170% 1188mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	50.3% 1710mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	NA	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	99% 1488mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	0.72% 26.8g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip VS Cooked Broccoli Raab 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 Broccoli Raab 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 Broccoli Raab:

• 1 pound of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip has 1.6 times more Vitamin B3 and more Vitamin B12 than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 113.5 times more Vitamin A, 1.4 times more Vitamin B1, 2.2 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• Both Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip and Cooked Broccoli Raab provide similar amounts of Vitamin B2 and Vitamin B5 per one pound.
• 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 Broccoli Raab have insufficient amounts of Vitamin B12

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

• 1 pound of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip has 5.3 times more Copper, 1.5 times more Iron, 3.3 times more Magnesium, 3.6 times more Manganese, 3.2 times more Phosphorus, 5.9 times more Sodium and 3.1 times more Zinc than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 1.5 times more Calcium and 15.5 times more Water than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• Both Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip and Cooked Broccoli Raab contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip has 17.3 times more Energy, 38.5 times more Fat, 62.8 times more Saturated Fat, 146.5 times more Omega 6, 19.9 times more Carbohydrate, 1.5 times more Fiber and 2.6 times more Protein than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 6.7 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 Broccoli Raab provide inadequate amounts of Energy and Omega 6