Comparing Nutrients in 500 calories Cooked Broccoli Raab VS Snacks, granola bars, soft, almond, confectioners coating

Weight per 500 calories

• Cooked Broccoli Raab: 2000g
• Snacks, granola bars, soft, almond, confectioners coating: 110g

Snacks, granola bars, soft, almond, confectioners coating have 18.2 times more energy per unit of mass than Cooked Broccoli Raab, which is very high in comparison to other foods. Cooked Broccoli Raab having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Broccoli Raab or Snacks, granola bars, soft, almond, confectioners coating?

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Snacks, granola bars, soft, almond, confectioners coating	8%	40%	52%

Macro Nutrients

	Cooked Broccoli Raab	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	22.7% 22g	97g per day for Men 19-50 years
Saturated Fat	5.56% 1.78g	19.5% 6.23g	32g per day for Men 19-50 years
Omega 3	251% 4g	0.96% 0.015g	1.6g per day for Men 19-50 years
Omega 6	3.65% 0.62g	23.5% 4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.4g	51% 66g	130g per day for Men 19-50 years
Sugars	17% 12.4g	51.5% 37.4g	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	6.62% 4.8g	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	% 4.6g	NA	g per day for Men 19-50 years
Sucrose	% 3g	NA	g per day for Men 19-50 years
Fiber	147% 56g	12.4% 4.73g	38g per day for Men 19-50 years
Protein	137% 76.6g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Vitamin A	504% 4540μg	0.61% 5.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	282% 3.38mg	9.34% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	30.4% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	252% 40.3mg	9.05% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.96mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	338% 4.4mg	6.1% 0.079mg	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	355% 1420μg	4.95% 19.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.4% 0.15μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	822% 740mg	0.24% 0.22mg	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	337% 50.6mg	55.7% 8.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4267% 5120μg	1.37% 1.65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Calcium	236% 2360mg	15% 149mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	41% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.069% 2.75μg	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	318% 25.4mg	20.5% 1.64mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	330% 7.6mg	44.6% 1.03mg	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	234% 1640mg	30% 211mg	700mg per day for Men 19-50 years
Potassium	202% 6860mg	10.3% 352mg	3400mg per day for Men 19-50 years
Selenium	47.3% 26μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	74.7% 1120mg	35.6% 534mg	1500mg per day for Men 19-50 years
Zinc	98% 11mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	49.4% 1828g	0.26% 9.6g	3700g per day for Men 19-50 years

Cooked Broccoli Raab VS Snacks, Granola Bars, Soft, Almond, Confectioners Coating Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Broccoli Raab or Snacks, granola bars, soft, almond, confectioners coating?

Lets compare vitamin content per 500 calories of Cooked Broccoli Raab vs Snacks, granola bars, soft, almond, confectioners coating:

• 500 calories of Cooked Broccoli Raab have 826.3 times more Vitamin A, 30.2 times more Vitamin B1, 7.1 times more Vitamin B2, 27.8 times more Vitamin B3, 21.5 times more Vitamin B5, 55.6 times more Vitamin B6, 71.8 times more Vitamin B9, 3367 times more Vitamin C, 6.1 times more Vitamin E and 3106.1 times more Vitamin K than Snacks, granola bars, soft, almond, confectioners coating.
• 500 calories of Snacks, granola bars, soft, almond, confectioners coating have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Cooked Broccoli Raab as well as Snacks, granola bars, soft, almond, confectioners coating have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Broccoli Raab vs Snacks, granola bars, soft, almond, confectioners coating:

• 500 calories of Cooked Broccoli Raab have 15.8 times more Calcium, 4.1 times more Copper, 15.5 times more Iron, 5.2 times more Magnesium, 7.4 times more Manganese, 7.8 times more Phosphorus, 19.5 times more Potassium, 3.6 times more Selenium, 2.1 times more Sodium, 7 times more Zinc and 190.4 times more Water than Snacks, granola bars, soft, almond, confectioners coating.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Broccoli Raab have 261.3 times more Omega 3, 11.9 times more Fiber and 8.1 times more Protein than Snacks, granola bars, soft, almond, confectioners coating.
• While 500 kcal of Snacks, granola bars, soft, almond, confectioners coating contain 2.1 times more Fat, 3.5 times more Saturated Fat, 6.4 times more Omega 6 and 3 times more Sugars than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Snacks, granola bars, soft, almond, confectioners coating offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cooked Broccoli Raab provide inadequate amounts of Omega 6
• 500 calories of Snacks, granola bars, soft, almond, confectioners coating provide inadequate amounts of Omega 3