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

Weight per 300 calories

• Snack, Mixed Berry Bar: 78.3g
• Frozen Broccoli Spears: 1035g

Snack, Mixed Berry Bar has 13.2 times more energy per 100g than Frozen Broccoli Spears. It has high energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 300 calories - Snack, Mixed Berry Bar or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Snack, Mixed Berry Bar	14%	25%	61%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Snack, Mixed Berry Bar	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.5% 8.25g	3.63% 3.5g	97g per day for Men 19-50 years
Saturated Fat	9.4% 3g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	8.9% 1.5g	2.25% 0.38g	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	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	28.4% 20.6g	21% 15.2g	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	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	16.3% 6.2g	81.7% 31g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	56.5% 31.7g	56g per day for Men 19-50 years

Vitamins

	Snack, Mixed Berry Bar	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	2.35% 21μg	65.5% 590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.2% 0.67mg	30% 4.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7% 0.091mg	139% 1.8mg	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	243% 972μg	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	785% 707mg	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	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.04% 1.25μg	874% 1049μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Mixed Berry Bar	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	8.22% 82.2mg	42.4% 424mg	1000mg per day for Men 19-50 years
Copper	21.2% 0.19mg	41.4% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9μg	NA	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	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	17% 71.3mg	39.4% 166mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	115% 2.65mg	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	87% 610mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	76% 2586mg	3400mg per day for Men 19-50 years
Selenium	28% 15.5μg	35.7% 19.7μg	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.07mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.33% 12g	25.3% 937g	3700g per day for Men 19-50 years

Snack, Mixed Berry Bar VS Frozen Broccoli Spears Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Snack, Mixed Berry Bar or Frozen Broccoli Spears?

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

• 300 calories of Snack, Mixed Berry Bar have more Vitamin B12 than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 27.9 times more Vitamin A, 3.4 times more Vitamin B1, 5.3 times more Vitamin B2, 7.1 times more Vitamin B3, 2.9 times more Vitamin B5, 19.9 times more Vitamin B6, 44.3 times more Vitamin B9, 1503.4 times more Vitamin C, 61.5 times more Vitamin E and 837 times more Vitamin K than Snack, Mixed Berry Bar.
• 300 calories of Snack, Mixed Berry Bar have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• 300 calories of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• Both Snack, Mixed Berry Bar as well as Frozen Broccoli Spears have insufficient amounts of Vitamin D in 300 calories.

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

• 300 calories of Snack, Mixed Berry Bar have 2 times more Sodium than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 5.2 times more Calcium, 1.9 times more Copper, 5 times more Iron, 2.3 times more Magnesium, 1.7 times more Manganese, 2.3 times more Phosphorus, 7.4 times more Potassium, 1.3 times more Selenium, 1.7 times more Zinc and 77.1 times more Water than Snack, Mixed Berry Bar.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Snack, Mixed Berry Bar have 2.3 times more Fat, 5.6 times more Saturated Fat, 4 times more Omega 6 and 1.4 times more Sugars than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 13.2 times more Omega 3, 5 times more Fiber and 3.1 times more Protein than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Frozen Broccoli Spears offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6