Comparing Nutrients in 300 calories Cooked Broccoli Raab VS Snack, BALANCE, original bar

Weight per 300 calories

• Cooked Broccoli Raab: 1200g
• Snack, BALANCE, original bar: 72.3g

Snack, BALANCE, original bar has 16.6 times more energy per unit of mass than Cooked Broccoli Raab, which is very high in comparison to other foods. Cooked Broccoli Raab having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Broccoli Raab or Snack, BALANCE, original bar?

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Snack, BALANCE, original bar	27%	26%	47%

Macro Nutrients

	Cooked Broccoli Raab	Snack, BALANCE, original bar	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.43% 6.24g	8.94% 8.67g	97g per day for Men 19-50 years
Saturated Fat	3.34% 1.07g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	6.37% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	7.77% 1.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.25% 0.72mg	290mg per day for Men 19-50 years
Carbohydrate	28.8% 37.4g	27% 35.2g	130g per day for Men 19-50 years
Sugars	10.3% 7.44g	34.8% 25.2g	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	3.97% 2.88g	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	% 2.76g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	88.4% 33.6g	5.9% 2.24g	38g per day for Men 19-50 years
Protein	82% 46g	36% 20.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Snack, BALANCE, original bar	Recommended Dietary Allowance
Vitamin A	303% 2724μg	120% 1081μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	169% 2.03mg	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	151% 24mg	40.6% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.38mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	49.5% 0.64mg	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	213% 852μg	22.8% 91μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	37.3% 0.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	493% 444mg	9% 8.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	7.83% 47IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	202% 30.4mg	28% 4.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2560% 3072μg	0.78% 0.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Snack, BALANCE, original bar	Recommended Dietary Allowance
Calcium	142% 1416mg	39.3% 393mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	62% 0.56mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.002% 0.072μg	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	191% 15.2mg	98% 7.88mg	8mg per day for Men 19-50 years
Magnesium	77% 324mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	198% 4.56mg	22.4% 0.51mg	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	141% 984mg	48% 336mg	700mg per day for Men 19-50 years
Potassium	121% 4116mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	28.4% 15.6μg	30.6% 17μg	55μg per day for Men 19-50 years
Sodium	45% 672mg	12% 183mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	29.6% 1097g	0.15% 5.6g	3700g per day for Men 19-50 years

Cooked Broccoli Raab VS Snack, BALANCE, Original Bar Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Broccoli Raab or Snack, BALANCE, original bar?

Lets compare vitamin content per 300 calories of Cooked Broccoli Raab vs Snack, BALANCE, original bar:

• 300 calories of Cooked Broccoli Raab have 2.5 times more Vitamin A, 1.7 times more Vitamin B1, 1.4 times more Vitamin B2, 3.7 times more Vitamin B3, 10.6 times more Vitamin B5, 4.1 times more Vitamin B6, 9.4 times more Vitamin B9, 54.8 times more Vitamin C, 7.2 times more Vitamin E and 3268.9 times more Vitamin K than Snack, BALANCE, original bar.
• While 300 kcal of Snack, BALANCE, original bar contain more Vitamin B12 and more Vitamin D than Cooked Broccoli Raab.
• 300 calories of Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D
• 300 calories of Snack, BALANCE, original bar have insufficient amounts of Vitamin K

Comparing minerals per 300 calories for Cooked Broccoli Raab vs Snack, BALANCE, original bar:

• 300 calories of Cooked Broccoli Raab have 3.6 times more Calcium, 1.6 times more Copper, 1.9 times more Iron, 3.8 times more Magnesium, 8.9 times more Manganese, 2.9 times more Phosphorus, 8.4 times more Potassium, 3.7 times more Sodium, 2.5 times more Zinc and 195.5 times more Water than Snack, BALANCE, original bar.
• Both Cooked Broccoli Raab and Snack, BALANCE, original bar contain similar levels of Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Broccoli Raab have 23.7 times more Omega 3, 15 times more Fiber and 2.3 times more Protein than Snack, BALANCE, original bar.
• While 300 kcal of Snack, BALANCE, original bar contain 1.4 times more Fat, 3.6 times more Omega 6 and 3.4 times more Sugars than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Snack, BALANCE, original bar offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cooked Broccoli Raab provide inadequate amounts of Omega 6
• 300 calories of Snack, BALANCE, original bar provide inadequate amounts of Fiber