Comparing Nutrients in 300 calories Snacks, granola bar, fruit-filled, nonfat VS Boiled Broccoli

Weight per 300 calories

• Snacks, granola bar, fruit-filled, nonfat: 87.7g
• Boiled Broccoli: 857g

Snacks, granola bar, fruit-filled, nonfat have 9.8 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, granola bar, fruit-filled, nonfat or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.81% 0.79g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	1.04% 0.017g	63.8% 1g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	52.4% 68g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	54.7% 39.7g	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	9.03% 6.54g	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	% 3.75g	% 4.2g	g per day for Men 19-50 years
Sucrose	% 29.4g	% 0.69g	g per day for Men 19-50 years
Fiber	17% 6.5g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	9.24% 5.18g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.097% 0.88μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.2% 0.026mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.72% 0.061mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.2% 0.35mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	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	69.3% 277μg	231% 926μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.58% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.66% 1.5mg	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	1.3% 0.19mg	83% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.95% 1.14μg	1008% 1209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Boiled Broccoli	Recommended Dietary Allowance
Calcium	0.26% 2.63mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	44% 3.5mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	10.4% 44mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	NA	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	15.3% 107mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	5.68% 193mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	13.2% 7.3μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.25mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	0.32% 12g	20.7% 765g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, granola bar, fruit-filled, nonfat vs Boiled Broccoli:

• Snacks, granola bar, fruit-filled, nonfat have more Vitamin B12 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 752.4 times more Vitamin A, 20.5 times more Vitamin B1, 17.2 times more Vitamin B2, 13.5 times more Vitamin B3, 3.3 times more Vitamin B9, 373 times more Vitamin C, 64.4 times more Vitamin E and 1060.6 times more Vitamin K than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Boiled and Drained Broccoli have similar amounts of Vitamin B6 per 300 kcal.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Snacks, granola bar, fruit-filled, nonfat vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 130.3 times more Calcium, 2.5 times more Copper, 1.6 times more Iron, 4.1 times more Magnesium, 5.4 times more Phosphorus, 13 times more Potassium, 1.9 times more Selenium, 25 times more Sodium, 3.1 times more Zinc and 63.7 times more Water than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, granola bar, fruit-filled, nonfat have 3.3 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4.5 times more Fat, 61.2 times more Omega 3, 4.4 times more Fiber and 3.9 times more Protein than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Boiled and Drained Broccoli have similar amounts of Energy, Carbohydrate and Fructose per 300 kcal.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.