Comparing Nutrients in 300 calories Frozen Broccoli Spears VS Snacks, granola bites, mixed flavors

Weight per 300 calories

• Frozen Broccoli Spears: 1035g
• Snacks, granola bites, mixed flavors: 66.5g

Snacks, granola bites, mixed flavors have 15.6 times more energy per unit of mass than Frozen Broccoli Spears, which is very high in comparison to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 300 calories - Frozen Broccoli Spears or Snacks, granola bites, mixed flavors?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Snacks, granola bites, mixed flavors	6%	35%	59%

Macro Nutrients

	Frozen Broccoli Spears	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.63% 3.5g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	20.6% 6.58g	32g per day for Men 19-50 years
Omega 3	81% 1.3g	9.4% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.25% 0.38g	9.1% 1.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.3g	34% 44g	130g per day for Men 19-50 years
Sugars	21% 15.2g	27.5% 20g	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	81.7% 31g	9.98% 3.8g	38g per day for Men 19-50 years
Protein	56.5% 31.7g	8.5% 4.77g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Vitamin A	65.5% 590μg	0.15% 1.33μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.74mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	7.47% 0.097mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.78mg	9.64% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	7.3% 0.095mg	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	243% 972μg	5.5% 22μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.94% 0.047μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	785% 707mg	0.15% 0.13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.11% 0.67IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	93% 14mg	11% 1.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	874% 1049μg	5.04% 6.05μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Calcium	42.4% 424mg	2.73% 27.3mg	1000mg per day for Men 19-50 years
Copper	41.4% 0.37mg	18.3% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.005% 0.2μg	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	93% 7.45mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	39.4% 166mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	48.6% 1.1mg	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	87% 610mg	20.5% 144mg	700mg per day for Men 19-50 years
Potassium	76% 2586mg	5.58% 190mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.7μg	24% 13.3μg	55μg per day for Men 19-50 years
Sodium	11.7% 176mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	11.6% 1.28mg	11mg per day for Men 19-50 years
Water	25.3% 937g	0.14% 5.24g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Snacks, Granola Bites, Mixed Flavors Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Broccoli Spears or Snacks, granola bites, mixed flavors?

Lets compare vitamin content per 300 calories of Frozen Broccoli Spears vs Snacks, granola bites, mixed flavors:

• 300 calories of Frozen Broccoli Spears have 443.2 times more Vitamin A, 5.6 times more Vitamin B1, 12.1 times more Vitamin B2, 3.1 times more Vitamin B3, 8.4 times more Vitamin B5, 19 times more Vitamin B6, 44.3 times more Vitamin B9, 5310.9 times more Vitamin C, 8.4 times more Vitamin E and 173.3 times more Vitamin K than Snacks, granola bites, mixed flavors.
• 300 calories of Snacks, granola bites, mixed flavors have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B9, Vitamin C and Vitamin K
• Both Frozen Broccoli Spears as well as Snacks, granola bites, mixed flavors have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Broccoli Spears vs Snacks, granola bites, mixed flavors:

• 300 calories of Frozen Broccoli Spears have 15.6 times more Calcium, 2.3 times more Copper, 7.2 times more Iron, 3.6 times more Magnesium, 2.4 times more Manganese, 4.2 times more Phosphorus, 13.6 times more Potassium, 1.5 times more Selenium, 1.6 times more Sodium, 2.8 times more Zinc and 178.7 times more Water than Snacks, granola bites, mixed flavors.
• 300 calories of Snacks, granola bites, mixed flavors lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Broccoli Spears have 8.6 times more Omega 3, 1.3 times more Carbohydrate, 8.2 times more Fiber and 6.6 times more Protein than Snacks, granola bites, mixed flavors.
• While 300 kcal of Snacks, granola bites, mixed flavors contain 3.3 times more Fat, 12.2 times more Saturated Fat, 4 times more Omega 6 and 1.3 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Snacks, granola bites, mixed flavors offer comparable quantities of Energy per 300 calories.
• 300 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6