Comparing Nutrients in 300 calories Frozen Chopped Broccoli VS Snacks, CLIF BAR, mixed flavors

Weight per 300 calories

• Frozen Chopped Broccoli: 1154g
• Snacks, CLIF BAR, mixed flavors: 86.7g

Snacks, CLIF BAR, mixed flavors have 13.3 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is high in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Snacks, CLIF BAR, mixed flavors?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Snacks, CLIF BAR, mixed flavors	16%	14%	70%

Macro Nutrients

	Frozen Chopped Broccoli	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.45% 3.35g	5.26% 5.1g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	4% 1.28g	32g per day for Men 19-50 years
Omega 3	75.7% 1.2g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.4% 55g	43.6% 56.7g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	38% 27.4g	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	13.2% 9.58g	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	% 8.65g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	91% 34.6g	17% 6.4g	38g per day for Men 19-50 years
Protein	58% 32.4g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Vitamin A	66.7% 600μg	0.096% 0.87μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.2% 1.1mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.42mg	24% 3.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.2mg	38.3% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	39.2% 0.51mg	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	193% 773μg	25.6% 102μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	47.7% 1.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	723% 651mg	85% 76.5mg	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	94% 14mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	780% 936μg	26.6% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Calcium	64.6% 646mg	32% 319mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	42.5% 0.38mg	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	117% 9.35mg	71.7% 5.74mg	8mg per day for Men 19-50 years
Magnesium	49.5% 208mg	30.3% 127mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	81% 1.86mg	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	82.4% 577mg	36.4% 255mg	700mg per day for Men 19-50 years
Potassium	72% 2446mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	58.7% 32.3μg	32.5% 18μg	55μg per day for Men 19-50 years
Sodium	18.5% 277mg	11.3% 169mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	34.8% 3.82mg	11mg per day for Men 19-50 years
Water	28.5% 1055g	0.26% 9.54g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Snacks, CLIF BAR, Mixed Flavors Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Snacks, CLIF BAR, mixed flavors?

Lets compare vitamin content per 300 calories of Frozen Chopped Broccoli vs Snacks, CLIF BAR, mixed flavors:

• 300 calories of Frozen Chopped Broccoli have 692 times more Vitamin A, 1.3 times more Vitamin B1, 3.4 times more Vitamin B2, 1.4 times more Vitamin B3, 1.7 times more Vitamin B5, 2.9 times more Vitamin B6, 7.6 times more Vitamin B9, 8.5 times more Vitamin C, 67.6 times more Vitamin E and 29.3 times more Vitamin K than Snacks, CLIF BAR, mixed flavors.
• While 300 kcal of Snacks, CLIF BAR, mixed flavors contain more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
• 300 calories of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12
• 300 calories of Snacks, CLIF BAR, mixed flavors have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Snacks, CLIF BAR, mixed flavors have insufficient amounts of Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Chopped Broccoli vs Snacks, CLIF BAR, mixed flavors:

• 300 calories of Frozen Chopped Broccoli have 2 times more Calcium, 1.6 times more Iron, 1.6 times more Magnesium, 1.8 times more Manganese, 2.3 times more Phosphorus, 6.8 times more Potassium, 1.8 times more Selenium, 1.6 times more Sodium, 1.4 times more Zinc and 110.6 times more Water than Snacks, CLIF BAR, mixed flavors.
• Both Frozen Chopped Broccoli and Snacks, CLIF BAR, mixed flavors contain similar levels of Copper per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Chopped Broccoli have 6.4 times more Omega 3, 5.4 times more Fiber and 2.5 times more Protein than Snacks, CLIF BAR, mixed flavors.
• While 300 kcal of Snacks, CLIF BAR, mixed flavors contain 4.8 times more Omega 6 and 1.8 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Snacks, CLIF BAR, mixed flavors offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Frozen Chopped Broccoli provide inadequate amounts of Omega 6