Comparing Nutrients in 500 calories Cooked Chopped Frozen Broccoli VS Snacks, granola bars, soft, uncoated, plain

Weight per 500 calories

• Cooked Chopped Frozen Broccoli: 1786g
• Snacks, granola bars, soft, uncoated, plain: 113g

Snacks, granola bars, soft, uncoated, plain have 15.8 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 Snacks, granola bars, soft, uncoated, plain?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Snacks, granola bars, soft, uncoated, plain	7%	34%	59%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Snacks, granola bars, soft, uncoated, plain	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	20% 19.4g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	25.6% 8.2g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	33.3% 5.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	58.4% 76g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	NA	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	13.7% 5.2g	38g per day for Men 19-50 years
Protein	99% 55.4g	15% 8.35g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Snacks, granola bars, soft, uncoated, plain	Recommended Dietary Allowance
Vitamin A	101% 911μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	27.7% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	3.63% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	8.7% 0.11mg	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	6.77% 27μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	18.3% 0.44μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	796% 716mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	157% 23.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Snacks, granola bars, soft, uncoated, plain	Recommended Dietary Allowance
Calcium	59% 589mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	34% 0.3mg	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	136% 11mg	36% 2.9mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	20% 83.5mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	75% 1.73mg	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	37% 260mg	700mg per day for Men 19-50 years
Potassium	74.6% 2536mg	10.8% 367mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	33.2% 18.3μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	21% 314mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	15.4% 1.7mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	0.2% 7.22g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Chopped Frozen Broccoli vs Snacks, granola bars, soft, uncoated, plain:

• Boiled Chopped Frozen Broccoli has more Vitamin A, 2.9 times more Vitamin B1, 7.8 times more Vitamin B2, 14.1 times more Vitamin B3, 8.3 times more Vitamin B5, 20.6 times more Vitamin B6, 36.9 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, soft, uncoated, plain.
• While Snacks, granola bars, soft, uncoated, plain contain more Vitamin B12 than Boiled Chopped Frozen Broccoli.

Comparing minerals per 500 calories for Cooked Chopped Frozen Broccoli vs Snacks, granola bars, soft, uncoated, plain:

• Boiled Chopped Frozen Broccoli has 5 times more Calcium, 2 times more Copper, 3.8 times more Iron, 2.8 times more Magnesium, 2.3 times more Manganese, 3.4 times more Phosphorus, 6.9 times more Potassium, 3 times more Zinc and 224.3 times more Water than Snacks, granola bars, soft, uncoated, plain.
• While Snacks, granola bars, soft, uncoated, plain contain 1.5 times more Selenium and 1.6 times more Sodium than Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 500 calories:

• Boiled Chopped Frozen Broccoli has 2.2 times more Omega 3, 1.3 times more Carbohydrate, 10.3 times more Fiber and 6.6 times more Protein than Snacks, granola bars, soft, uncoated, plain.
• While Snacks, granola bars, soft, uncoated, plain contain 9.1 times more Fat, 25.5 times more Saturated Fat and 24.4 times more Omega 6 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Snacks, granola bars, soft, uncoated, plain have similar amounts of Energy per 500 kcal.
• Both Boiled Chopped Frozen Broccoli as well as Snacks, granola bars, soft, uncoated, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.