Comparing Nutrients in 500 calories Snacks, granola bar, chewy, reduced sugar, all flavors VS Frozen Broccoli Spears

Weight per 500 calories

• Snacks, granola bar, chewy, reduced sugar, all flavors: 121g
• Frozen Broccoli Spears: 1724g

Snacks, granola bar, chewy, reduced sugar, all flavors have 14.2 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.

Which food has more nutrients per 500 calories - Snacks, granola bar, chewy, reduced sugar, all flavors or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, chewy, reduced sugar, all flavors	5%	27%	68%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Snacks, granola bar, chewy, reduced sugar, all flavors	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	19% 6.08g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	1.9% 0.03g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.8% 84.2g	71% 92g	130g per day for Men 19-50 years
Sugars	35% 25.2g	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	9.9% 3.76g	136% 51.7g	38g per day for Men 19-50 years
Protein	12% 6.74g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, chewy, reduced sugar, all flavors	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.2% 0.23mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.96% 1.27mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.3% 0.11mg	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	5.16% 20.6μg	405% 1621μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.55% 0.11μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.13% 0.12mg	1308% 1178mg	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	12.3% 1.84mg	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, chewy, reduced sugar, all flavors	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	50.6% 506mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	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	30.8% 2.46mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	14% 58.3mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	59.8% 1.38mg	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	27.6% 193mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	7.1% 242mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.9μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	25.2% 379mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	0.38% 14g	42% 1561g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, granola bar, chewy, reduced sugar, all flavors vs Frozen Broccoli Spears:

• Frozen Broccoli Spears contain more Vitamin A, 5.4 times more Vitamin B1, 14 times more Vitamin B2, 6.3 times more Vitamin B3, 8.2 times more Vitamin B5, 27.9 times more Vitamin B6, 78.6 times more Vitamin B9, 9703.3 times more Vitamin C, 12.6 times more Vitamin E and 626.3 times more Vitamin K than Snacks, granola bar, chewy, reduced sugar, all flavors.
• Both Snacks, granola bar, chewy, reduced sugar, all flavors as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Snacks, granola bar, chewy, reduced sugar, all flavors vs Frozen Broccoli Spears:

• Snacks, granola bar, chewy, reduced sugar, all flavors have 1.3 times more Sodium than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 1.4 times more Calcium, 3.1 times more Copper, 5 times more Iron, 4.7 times more Magnesium, 3.2 times more Manganese, 5.3 times more Phosphorus, 17.8 times more Potassium, 4.7 times more Selenium, 3.6 times more Zinc and 110.4 times more Water than Snacks, granola bar, chewy, reduced sugar, all flavors.

Comparison of macro-nutrients per 500 calories:

• Snacks, granola bar, chewy, reduced sugar, all flavors have 2.6 times more Fat, 6.8 times more Saturated Fat and 2.7 times more Omega 6 than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 71 times more Omega 3, 13.7 times more Fiber and 7.8 times more Protein than Snacks, granola bar, chewy, reduced sugar, all flavors.
• Both Snacks, granola bar, chewy, reduced sugar, all flavors and Frozen Broccoli Spears have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Snacks, granola bar, chewy, reduced sugar, all flavors as well as Frozen Broccoli Spears have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.