Comparing Nutrients in 300 calories Breakfast bars, oats, sugar, raisins, coconut (include granola bar) VS Broccoli

Weight per 300 calories

• Breakfast bars, oats, sugar, raisins, coconut (include granola bar): 64.7g
• Broccoli: 882g

Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 13.6 times more energy per 100g than Broccoli. It has very high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Breakfast bars, oats, sugar, raisins, coconut (include granola bar) or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	8%	34%	58%
Broccoli	27%	8%	65%

Macro Nutrients

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.4g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	25.6% 8.2g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	6% 1g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	45% 58.6g	130g per day for Men 19-50 years
Sugars	24.5% 17.8g	20.7% 15g	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	8.28% 6g	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	% 4.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.88g	g per day for Men 19-50 years
Fiber	5.27% 2g	60.4% 23g	38g per day for Men 19-50 years
Protein	11.3% 6.34g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Broccoli	Recommended Dietary Allowance
Vitamin A	0.57% 5.17μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.47% 0.071mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.07% 1.13mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	119% 1.54mg	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	13% 52.4μg	139% 556μg	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	0.72% 0.65mg	875% 787mg	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	3.53% 0.53mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.57% 10.3μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Broccoli	Recommended Dietary Allowance
Calcium	3.88% 38.8mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	48% 0.43mg	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	25.7% 2.06mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.3mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	NA	80.6% 1.85mg	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	25.6% 179mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	6.2% 211mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	19% 10.3μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	11% 162mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.072% 2.65g	21.3% 788g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) vs Broccoli:

• Raw Broccoli contains 52.9 times more Vitamin A, 3.5 times more Vitamin B1, 14.5 times more Vitamin B2, 5 times more Vitamin B3, 6.8 times more Vitamin B6, 10.6 times more Vitamin B9, 1217.3 times more Vitamin C, 13 times more Vitamin E and 87.2 times more Vitamin K than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Breakfast bars, oats, sugar, raisins, coconut (include granola bar) vs Broccoli:

• Raw Broccoli contains 10.7 times more Calcium, 1.9 times more Copper, 3.1 times more Iron, 2.8 times more Magnesium, 3.3 times more Phosphorus, 13.2 times more Potassium, 2.1 times more Selenium, 1.8 times more Sodium, 3.5 times more Zinc and 297.2 times more Water than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).

Comparison of macro-nutrients per 300 calories:

• Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 3.5 times more Fat, 8.2 times more Saturated Fat and 2.4 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 78.2 times more Omega 3, 1.4 times more Carbohydrate, 11.4 times more Fiber and 3.9 times more Protein than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) and Raw Broccoli have similar amounts of Energy and Sugars per 300 kcal.
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.