Comparing Nutrients in 500 calories Breakfast bars, oats, sugar, raisins, coconut (include granola bar) VS Broccoli

Weight per 500 calories

• Breakfast bars, oats, sugar, raisins, coconut (include granola bar): 108g
• Broccoli: 1471g

Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 13.6 times more energy per 100g than Broccoli. It has very high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 500 calories - Breakfast bars, oats, sugar, raisins, coconut (include granola bar) or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	8%	34%	58%
Broccoli	27%	8%	65%

Macro Nutrients

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	19.6% 19g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	42.7% 13.7g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	9.98% 1.7g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.3% 72g	75% 98g	130g per day for Men 19-50 years
Sugars	41% 29.7g	34.5% 25g	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	13.8% 10g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.47g	g per day for Men 19-50 years
Fiber	8.8% 3.34g	101% 38.2g	38g per day for Men 19-50 years
Protein	19% 10.6g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Broccoli	Recommended Dietary Allowance
Vitamin A	0.96% 8.62μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.1% 0.12mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	198% 2.57mg	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	22% 87.3μg	232% 926μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.2% 1.08mg	1458% 1312mg	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	5.9% 0.88mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.3% 17μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Broccoli	Recommended Dietary Allowance
Calcium	6.47% 64.7mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	80% 0.72mg	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	43% 3.43mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	NA	134% 3.1mg	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	42.6% 298mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	10.3% 351mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	31.3% 17.2μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	35.5% 1313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) vs Broccoli:

• Raw Broccoli contains 52.9 times more Vitamin A, 3.5 times more Vitamin B1, 14.5 times more Vitamin B2, 5 times more Vitamin B3, 6.8 times more Vitamin B6, 10.6 times more Vitamin B9, 1217.3 times more Vitamin C, 13 times more Vitamin E and 87.2 times more Vitamin K than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Breakfast bars, oats, sugar, raisins, coconut (include granola bar) vs Broccoli:

• Raw Broccoli contains 10.7 times more Calcium, 1.9 times more Copper, 3.1 times more Iron, 2.8 times more Magnesium, 3.3 times more Phosphorus, 13.2 times more Potassium, 2.1 times more Selenium, 1.8 times more Sodium, 3.5 times more Zinc and 297.2 times more Water than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).

Comparison of macro-nutrients per 500 calories:

• Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 3.5 times more Fat, 8.2 times more Saturated Fat and 2.4 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 78.2 times more Omega 3, 1.4 times more Carbohydrate, 11.4 times more Fiber and 3.9 times more Protein than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) and Raw Broccoli have similar amounts of Energy and Sugars per 500 kcal.
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.