Comparing Nutrients in 300 calories Snacks, CLIF BAR, mixed flavors VS Boiled Broccoli

Weight per 300 calories

• Snacks, CLIF BAR, mixed flavors: 86.7g
• Boiled Broccoli: 857g

Snacks, CLIF BAR, mixed flavors have 9.9 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 - Snacks, CLIF BAR, mixed flavors or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Snacks, CLIF BAR, mixed flavors	16%	14%	70%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Snacks, CLIF BAR, mixed flavors	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.26% 5.1g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	4% 1.28g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	63.8% 1g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	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	43.6% 56.7g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	38% 27.4g	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	17% 6.4g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, CLIF BAR, mixed flavors	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.096% 0.87μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.83mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.3% 1.9mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	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	25.6% 102μg	231% 926μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	47.7% 1.14μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	85% 76.5mg	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	1.4% 0.21mg	83% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.6% 32μg	1008% 1209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, CLIF BAR, mixed flavors	Boiled Broccoli	Recommended Dietary Allowance
Calcium	32% 319mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	42.5% 0.38mg	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	71.7% 5.74mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	30.3% 127mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	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	36.4% 255mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	32.5% 18μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	11.3% 169mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	34.8% 3.82mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	0.26% 9.54g	20.7% 765g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, CLIF BAR, mixed flavors vs Boiled Broccoli:

• Snacks, CLIF BAR, mixed flavors have more Vitamin B12 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 761.2 times more Vitamin A, 3.2 times more Vitamin B2, 2.8 times more Vitamin B5, 3.4 times more Vitamin B6, 9 times more Vitamin B9, 7.3 times more Vitamin C, 59.7 times more Vitamin E and 37.9 times more Vitamin K than Snacks, CLIF BAR, mixed flavors.
• Both Snacks, CLIF BAR, mixed flavors and Boiled and Drained Broccoli have similar amounts of Vitamin B1 and Vitamin B3 per 300 kcal.
• Both Snacks, CLIF BAR, mixed flavors as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Snacks, CLIF BAR, mixed flavors vs Boiled Broccoli:

• Snacks, CLIF BAR, mixed flavors have 1.3 times more Selenium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Copper, 1.4 times more Magnesium, 2.3 times more Phosphorus, 7 times more Potassium, 2.1 times more Sodium and 80.2 times more Water than Snacks, CLIF BAR, mixed flavors.
• Both Snacks, CLIF BAR, mixed flavors and Boiled and Drained Broccoli have similar amounts of Calcium, Iron, Manganese and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, CLIF BAR, mixed flavors have 1.5 times more Fat, 1.9 times more Saturated Fat, 3.9 times more Omega 6 and 2.3 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 5.4 times more Omega 3, 4.4 times more Fiber and 1.6 times more Protein than Snacks, CLIF BAR, mixed flavors.
• Both Snacks, CLIF BAR, mixed flavors and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Snacks, CLIF BAR, mixed flavors as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.