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

Weight per 300 calories

• Snack, Mixed Berry Bar: 78.3g
• Boiled Broccoli: 857g

Snack, Mixed Berry Bar has 10.9 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 - Snack, Mixed Berry Bar or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Snack, Mixed Berry Bar	14%	25%	61%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Snack, Mixed Berry Bar	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.5% 8.25g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	9.4% 3g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	63.8% 1g	1.6g per day for Men 19-50 years
Omega 6	8.9% 1.5g	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	35.5% 46g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	28.4% 20.6g	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	NA	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	NA	% 4.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.69g	g per day for Men 19-50 years
Fiber	16.3% 6.2g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Snack, Mixed Berry Bar	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	2.35% 21μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.2% 0.67mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7% 0.091mg	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	5.5% 22μg	231% 926μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.6% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.52% 0.47mg	618% 556mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.26% 1.57IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.5% 0.23mg	83% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.04% 1.25μg	1008% 1209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Mixed Berry Bar	Boiled Broccoli	Recommended Dietary Allowance
Calcium	8.22% 82.2mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	21.2% 0.19mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9μg	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	18.5% 1.5mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	17% 71.3mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	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	38.4% 269mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	28% 15.5μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.07mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	0.33% 12g	20.7% 765g	3700g per day for Men 19-50 years

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

• Snack, Mixed Berry Bar has more Vitamin B12 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 31.2 times more Vitamin A, 2.4 times more Vitamin B1, 4.7 times more Vitamin B2, 7.1 times more Vitamin B3, 6.1 times more Vitamin B5, 18.9 times more Vitamin B6, 42.2 times more Vitamin B9, 1183.7 times more Vitamin C, 54.7 times more Vitamin E and 965 times more Vitamin K than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 300 kcal.

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

• Boiled and Drained Broccoli contains 4.2 times more Calcium, 2.7 times more Copper, 3.9 times more Iron, 2.5 times more Magnesium, 2.1 times more Phosphorus, 7.2 times more Potassium, 1.9 times more Zinc and 62.9 times more Water than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Boiled and Drained Broccoli have similar amounts of Manganese, Selenium and Sodium per 300 kcal.
• Both Snack, Mixed Berry Bar as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snack, Mixed Berry Bar has 2.3 times more Fat, 4.4 times more Saturated Fat, 3.5 times more Omega 6 and 1.7 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 10.4 times more Omega 3, 1.3 times more Carbohydrate, 4.6 times more Fiber and 2 times more Protein than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Boiled and Drained Broccoli have similar amounts of Energy per 300 kcal.
• Both Snack, Mixed Berry Bar as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.