Comparing Nutrients in 300 calories Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors: 76.3g
• Cooked Chopped Frozen Broccoli: 1071g

Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 14 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.26% 7.05g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	11% 3.58g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	2.15% 0.034g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.93g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.5g	44% 57.3g	130g per day for Men 19-50 years
Sugars	28.7% 21g	21.7% 15.8g	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	12% 4.5g	84.6% 32g	38g per day for Men 19-50 years
Protein	24.4% 13.6g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	4.24% 38μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9% 1.44mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.82% 0.24mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	107% 1.4mg	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	41% 164μg	150% 600μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	102% 2.46μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16.4% 14.7mg	477% 430mg	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	52.3% 7.84mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.1% 1.3μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	33% 331mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	40.5% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	0.008% 0.31μg	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	49.6% 3.97mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.6mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	36.8% 0.85mg	104% 2.4mg	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	28.7% 201mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	6.74% 229mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	8.47% 4.66μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	24.7% 371mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	33.5% 3.7mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.19% 7.2g	26.3% 972g	3700g per day for Men 19-50 years

Snacks, Granola Bar, KASHI GOLEAN, Crunchy, Mixed Flavors VS Cooked Chopped Frozen Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 300 calories of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors vs Cooked Chopped Frozen Broccoli:

• 300 calories of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have more Vitamin B12 than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 14.3 times more Vitamin A, 3 times more Vitamin B1, 6.4 times more Vitamin B2, 3.4 times more Vitamin B3, 12.2 times more Vitamin B5, 1.7 times more Vitamin B6, 3.7 times more Vitamin B9, 29.2 times more Vitamin C, 1.8 times more Vitamin E and 727.4 times more Vitamin K than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• 300 calories of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin K
• 300 calories of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin D in 300 calories.

Comparing minerals per 300 calories for Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors vs Cooked Chopped Frozen Broccoli:

• 300 calories of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 1.7 times more Copper, 3.1 times more Sodium and 1.2 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 1.6 times more Iron, 2.1 times more Magnesium, 2.8 times more Manganese, 2.6 times more Phosphorus, 6.6 times more Potassium, 1.6 times more Selenium and 135 times more Water than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Cooked Chopped Frozen Broccoli contain similar levels of Calcium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 5.5 times more Fat, 18.6 times more Saturated Fat and 1.3 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 13.1 times more Omega 3, 1.3 times more Carbohydrate, 7.1 times more Fiber and 2.4 times more Protein than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy per 300 calories.
• 300 calories of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors provide inadequate amounts of Omega 3
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 300 calories.