Comparing Nutrients in 300 calories Snacks, granola bar, with coconut, chocolate coated VS Broccoli Raab

Weight per 300 calories

• Snacks, granola bar, with coconut, chocolate coated: 56.5g
• Broccoli Raab: 1364g

Snacks, granola bar, with coconut, chocolate coated have 24.1 times more energy per 100g than Broccoli Raab. It has very high energy density when compared to other foods. Raw Broccoli Raab having very low energy density.

Discover which food has more nutrients per 300 calories - Snacks, granola bar, with coconut, chocolate coated or Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, with coconut, chocolate coated	4%	55%	41%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Snacks, granola bar, with coconut, chocolate coated	Broccoli Raab	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	18.8% 18g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	40% 13g	3.54% 1.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	161% 2.58g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	30% 39g	130g per day for Men 19-50 years
Sugars	26.7% 19.4g	7.15% 5.2g	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	3.2% 2.3g	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	% 1.36g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	9.2% 3.5g	97% 37g	38g per day for Men 19-50 years
Protein	5.25% 2.94g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, with coconut, chocolate coated	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	198% 1786μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	184% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.48% 0.045mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.5% 0.24mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.068mg	179% 2.33mg	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	1.27% 5.1μg	283% 1132μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.31% 0.28mg	306% 275mg	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	1.13% 0.17mg	147% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	2545% 3055μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, with coconut, chocolate coated	Broccoli Raab	Recommended Dietary Allowance
Calcium	2.37% 23.7mg	147% 1473mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	63.6% 0.57mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	12.4% 0.99mg	365% 29mg	8mg per day for Men 19-50 years
Magnesium	7.53% 31.6mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	NA	234% 5.4mg	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	12.4% 87mg	142% 995mg	700mg per day for Men 19-50 years
Potassium	4.22% 144mg	78.6% 2673mg	3400mg per day for Men 19-50 years
Selenium	17% 9.27μg	24.8% 13.6μg	55μg per day for Men 19-50 years
Sodium	5.73% 86mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	6% 0.66mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.093% 3.45g	34% 1262g	3700g per day for Men 19-50 years

Snacks, Granola Bar, With Coconut, Chocolate Coated VS Broccoli Raab Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Snacks, granola bar, with coconut, chocolate coated or Broccoli Raab?

Lets compare vitamin content per 300 calories of Snacks, granola bar, with coconut, chocolate coated vs Broccoli Raab:

• 300 kcal of Raw Broccoli Raab contain more Vitamin A, 27.9 times more Vitamin B1, 38.9 times more Vitamin B2, 70.2 times more Vitamin B3, 34.4 times more Vitamin B6, 222.6 times more Vitamin B9, 975.1 times more Vitamin C, 130.3 times more Vitamin E and 3861.8 times more Vitamin K than Snacks, granola bar, with coconut, chocolate coated.
• 300 calories of Snacks, granola bar, with coconut, chocolate coated have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Snacks, granola bar, with coconut, chocolate coated as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Snacks, granola bar, with coconut, chocolate coated vs Broccoli Raab:

• 300 kcal of Raw Broccoli Raab contain 62.1 times more Calcium, 3.2 times more Copper, 29.5 times more Iron, 9.5 times more Magnesium, 11.4 times more Phosphorus, 18.6 times more Potassium, 1.5 times more Selenium, 5.2 times more Sodium, 15.9 times more Zinc and 366.2 times more Water than Snacks, granola bar, with coconut, chocolate coated.
• 300 calories of Snacks, granola bar, with coconut, chocolate coated lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Snacks, granola bar, with coconut, chocolate coated have 2.7 times more Fat, 11.3 times more Saturated Fat, 4.4 times more Omega 6 and 3.7 times more Sugars than Broccoli Raab.
• While 300 kcal of Raw Broccoli Raab contain more Omega 3, 10.5 times more Fiber and 14.7 times more Protein than Snacks, granola bar, with coconut, chocolate coated.
• Both Snacks, granola bar, with coconut, chocolate coated and Broccoli Raab offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Snacks, granola bar, with coconut, chocolate coated provide inadequate amounts of Omega 3 and Protein
• 300 calories of Broccoli Raab provide inadequate amounts of Omega 6