Comparing Nutrients in 300 calories Broccoli VS Snack, Mixed Berry Bar

Weight per 300 calories

• Broccoli: 882g
• Snack, Mixed Berry Bar: 78.3g

Snack, Mixed Berry Bar has 11.3 times more energy per unit of mass than Raw Broccoli, which is high in comparison to other foods. Broccoli having low energy density.

Which food has more nutrients per 300 calories - Broccoli or Snack, Mixed Berry Bar?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Snack, Mixed Berry Bar	14%	25%	61%

Macro Nutrients

	Broccoli	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.26g	8.5% 8.25g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	9.4% 3g	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	8.9% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.6g	35.5% 46g	130g per day for Men 19-50 years
Sugars	20.7% 15g	28.4% 20.6g	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	8.28% 6g	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	% 4.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.88g	NA	g per day for Men 19-50 years
Fiber	60.4% 23g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	44.4% 25g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	2.35% 21μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.64mg	4.2% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	7% 0.091mg	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	139% 556μg	5.5% 22μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.6% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	875% 787mg	0.52% 0.47mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.26% 1.57IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	46% 6.9mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	747% 896μg	1.04% 1.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Calcium	41.5% 415mg	8.22% 82.2mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	21.2% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9μg	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	80.5% 6.44mg	18.5% 1.5mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	17% 71.3mg	420mg per day for Men 19-50 years
Manganese	80.6% 1.85mg	67% 1.54mg	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	83% 582mg	38.4% 269mg	700mg per day for Men 19-50 years
Potassium	82% 2788mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	28% 15.5μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	18.8% 2.07mg	11mg per day for Men 19-50 years
Water	21.3% 788g	0.33% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Broccoli vs Snack, Mixed Berry Bar:

• Raw Broccoli has 12.9 times more Vitamin A, 2.8 times more Vitamin B1, 4.6 times more Vitamin B2, 8.4 times more Vitamin B3, 5.9 times more Vitamin B5, 17 times more Vitamin B6, 25.3 times more Vitamin B9, 1674.7 times more Vitamin C, 30.3 times more Vitamin E and 715.3 times more Vitamin K than Snack, Mixed Berry Bar.
• While Snack, Mixed Berry Bar contains more Vitamin B12 than Raw Broccoli.
• Both Raw Broccoli as well as Snack, Mixed Berry Bar have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Broccoli vs Snack, Mixed Berry Bar:

• Raw Broccoli has 5 times more Calcium, 2.3 times more Copper, 4.4 times more Iron, 2.6 times more Magnesium, 1.2 times more Manganese, 2.2 times more Phosphorus, 8 times more Potassium, 1.4 times more Selenium, 1.7 times more Zinc and 64.8 times more Water than Snack, Mixed Berry Bar.
• Both Raw Broccoli and Snack, Mixed Berry Bar have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Broccoli has 5.7 times more Omega 3, 1.3 times more Carbohydrate, 3.7 times more Fiber and 2.4 times more Protein than Snack, Mixed Berry Bar.
• While Snack, Mixed Berry Bar contains 2.5 times more Fat, 3 times more Saturated Fat, 3.5 times more Omega 6 and 1.4 times more Sugars than Raw Broccoli.
• Both Raw Broccoli and Snack, Mixed Berry Bar have similar amounts of Energy per 300 kcal.
• Both Raw Broccoli as well as Snack, Mixed Berry Bar have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.