Comparing Nutrients in 500 calories Cooked Chopped Frozen Broccoli VS Snack, BALANCE, original bar

Weight per 500 calories

• Cooked Chopped Frozen Broccoli: 1786g
• Snack, BALANCE, original bar: 121g

Snack, BALANCE, original bar has 14.8 times more energy per unit of mass than Boiled Chopped Frozen Broccoli, which is very high in comparison to other foods. Cooked Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or Snack, BALANCE, original bar?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Snack, BALANCE, original bar	27%	26%	47%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Snack, BALANCE, original bar	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	15% 14.5g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	4.33% 1.4g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.42% 1.2mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	45% 58.7g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	58% 42g	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	141% 53.6g	9.83% 3.73g	38g per day for Men 19-50 years
Protein	99% 55.4g	60.2% 33.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Snack, BALANCE, original bar	Recommended Dietary Allowance
Vitamin A	101% 911μg	200% 1802μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	163% 1.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	158% 2.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	67.7% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	82.5% 1.07mg	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	250% 1000μg	38% 152μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	62.2% 1.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	796% 716mg	15% 13.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	13% 78.3IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	157% 23.6mg	47% 7.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Snack, BALANCE, original bar	Recommended Dietary Allowance
Calcium	59% 589mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	103% 0.93mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.003% 0.12μg	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	136% 11mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	37.3% 0.86mg	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	125% 875mg	80% 560mg	700mg per day for Men 19-50 years
Potassium	74.6% 2536mg	24% 817mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	20.3% 305mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	38.6% 4.24mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	0.25% 9.35g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Chopped Frozen Broccoli vs Snack, BALANCE, original bar:

• Boiled Chopped Frozen Broccoli has 5.8 times more Vitamin B5, 2.2 times more Vitamin B6, 6.6 times more Vitamin B9, 53.1 times more Vitamin C, 3.4 times more Vitamin E and 1004.4 times more Vitamin K than Snack, BALANCE, original bar.
• While Snack, BALANCE, original bar contains 2 times more Vitamin A, 2 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Boiled Chopped Frozen Broccoli.

Comparing minerals per 500 calories for Cooked Chopped Frozen Broccoli vs Snack, BALANCE, original bar:

• Boiled Chopped Frozen Broccoli has 1.6 times more Magnesium, 4.6 times more Manganese, 1.6 times more Phosphorus, 3.1 times more Potassium and 173.3 times more Water than Snack, BALANCE, original bar.
• While Snack, BALANCE, original bar contains 1.5 times more Copper, 2.2 times more Selenium and 1.6 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Snack, BALANCE, original bar have similar amounts of Calcium, Iron and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Chopped Frozen Broccoli has 4.4 times more Omega 3, 1.6 times more Carbohydrate, 14.3 times more Fiber and 1.6 times more Protein than Snack, BALANCE, original bar.
• While Snack, BALANCE, original bar contains 6.7 times more Fat, 9.5 times more Omega 6 and 1.6 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Snack, BALANCE, original bar have similar amounts of Energy per 500 kcal.
• Both Boiled Chopped Frozen Broccoli as well as Snack, BALANCE, original bar have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.