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

Weight per 500 calories

• Snack, BALANCE, original bar: 121g
• Frozen Broccoli Spears: 1724g

Snack, BALANCE, original bar has 14.3 times more energy per 100g than Frozen Broccoli Spears. It has very high energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 500 calories - Snack, BALANCE, original bar or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Snack, BALANCE, original bar	27%	26%	47%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Snack, BALANCE, original bar	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.5g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	4.33% 1.4g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0.42% 1.2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.7g	71% 92g	130g per day for Men 19-50 years
Sugars	58% 42g	35% 25.3g	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	9.83% 3.73g	136% 51.7g	38g per day for Men 19-50 years
Protein	60.2% 33.7g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Snack, BALANCE, original bar	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	200% 1802μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	163% 1.96mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	158% 2.06mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.7% 11mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.5% 1.07mg	232% 3mg	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	38% 152μg	405% 1621μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	62.2% 1.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15% 13.5mg	1308% 1178mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	13% 78.3IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	47% 7.04mg	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, BALANCE, original bar	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	65.4% 654mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	69% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	0.003% 0.12μg	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	164% 13mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	192% 4.4mg	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	80% 560mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	24% 817mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	20.3% 305mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.24mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	0.25% 9.35g	42% 1561g	3700g per day for Men 19-50 years

Snack, BALANCE, Original Bar VS Frozen Broccoli Spears Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Snack, BALANCE, original bar or Frozen Broccoli Spears?

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

• 500 calories of Snack, BALANCE, original bar have 1.8 times more Vitamin A, 1.6 times more Vitamin B1, 1.4 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 4.9 times more Vitamin B5, 2.8 times more Vitamin B6, 10.7 times more Vitamin B9, 87.3 times more Vitamin C, 3.3 times more Vitamin E and 1116.2 times more Vitamin K than Snack, BALANCE, original bar.
• Both Snack, BALANCE, original bar and Frozen Broccoli Spears provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Snack, BALANCE, original bar have insufficient amounts of Vitamin K
• 500 calories of Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D

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

• 500 calories of Snack, BALANCE, original bar have 1.5 times more Copper than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 1.9 times more Magnesium, 5.1 times more Manganese, 1.8 times more Phosphorus, 5.3 times more Potassium, 1.4 times more Zinc and 167 times more Water than Snack, BALANCE, original bar.
• Both Snack, BALANCE, original bar and Frozen Broccoli Spears contain similar levels of Calcium, Iron, Selenium and Sodium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Snack, BALANCE, original bar have 2.5 times more Fat, 3.5 times more Omega 6 and 1.7 times more Sugars than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 12.7 times more Omega 3, 1.6 times more Carbohydrate, 13.8 times more Fiber and 1.6 times more Protein than Snack, BALANCE, original bar.
• Both Snack, BALANCE, original bar and Frozen Broccoli Spears offer comparable quantities of Energy per 500 calories.
• 500 calories of Snack, BALANCE, original bar provide inadequate amounts of Fiber
• 500 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6