Comparing Nutrients in 300 calories Formulated bar, POWER BAR, chocolate VS Boiled Broccoli

Weight per 300 calories

• Formulated bar, POWER BAR, chocolate: 82.6g
• Boiled Broccoli: 857g

Formulated bar, POWER BAR, chocolate has 10.4 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 300 calories - Formulated bar, POWER BAR, chocolate or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Formulated bar, POWER BAR, chocolate	16%	8%	76%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Formulated bar, POWER BAR, chocolate	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	1.3% 0.021g	63.8% 1g	1.6g per day for Men 19-50 years
Omega 6	2.75% 0.47g	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.5g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	34.3% 25g	16.4% 12g	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	18.2% 13.2g	8.75% 6.34g	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	% 9.83g	% 4.2g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 0.69g	g per day for Men 19-50 years
Fiber	12.4% 4.7g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	21% 11.7g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Formulated bar, POWER BAR, chocolate	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	555% 6.66mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.6mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	168% 27mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	263% 13mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	140% 1.8mg	132% 1.7mg	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	127% 508μg	231% 926μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	193% 4.63μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	84.8% 76.3mg	618% 556mg	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	45.6% 6.84mg	83% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	1008% 1209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Formulated bar, POWER BAR, chocolate	Boiled Broccoli	Recommended Dietary Allowance
Calcium	41.7% 417mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	131% 1.2mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.86% 34.3μg	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	121% 9.67mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	48.8% 205mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	72.3% 1.66mg	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	72.5% 507mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	11.7% 6.45μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	17% 255mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	75% 8.23mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	0.22% 8.12g	20.7% 765g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Formulated bar, POWER BAR, chocolate vs Boiled Broccoli:

• Formulated bar, POWER BAR, chocolate has 12.3 times more Vitamin B1, 1.5 times more Vitamin B2, 5.7 times more Vitamin B3, 2.5 times more Vitamin B5 and more Vitamin B12 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.8 times more Vitamin B9, 7.3 times more Vitamin C, 1.8 times more Vitamin E and 1330.4 times more Vitamin K than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate and Boiled and Drained Broccoli have similar amounts of Vitamin B6 per 300 kcal.
• Both Formulated bar, POWER BAR, chocolate as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Formulated bar, POWER BAR, chocolate vs Boiled Broccoli:

• Formulated bar, POWER BAR, chocolate has 1.2 times more Calcium, 2.3 times more Copper, 1.7 times more Iron and 2.1 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 8.4 times more Potassium, 2.1 times more Selenium, 1.4 times more Sodium and 94.2 times more Water than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate and Boiled and Drained Broccoli have similar amounts of Magnesium, Manganese and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Formulated bar, POWER BAR, chocolate has 1.6 times more Saturated Fat, 2.1 times more Sugars and 2.1 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Fat, 49.4 times more Omega 3, 6 times more Fiber and 1.7 times more Protein than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Formulated bar, POWER BAR, chocolate as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.