Comparing Nutrients in 500 calories Snacks, granola bar, fruit-filled, nonfat VS Boiled Broccoli

Weight per 500 calories

• Snacks, granola bar, fruit-filled, nonfat: 146g
• Boiled Broccoli: 1429g

Snacks, granola bar, fruit-filled, nonfat have 9.8 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Snacks, granola bar, fruit-filled, nonfat or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	2.86% 0.49g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.3% 113g	79% 103g	130g per day for Men 19-50 years
Sugars	91% 66g	27.4% 20g	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	15% 11g	14.6% 10.6g	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	% 6.24g	% 7g	g per day for Men 19-50 years
Sucrose	% 49g	% 1.14g	g per day for Men 19-50 years
Fiber	28.5% 11g	124% 47g	38g per day for Men 19-50 years
Protein	15.4% 8.63g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.16% 1.46μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.65% 0.044mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.87% 0.1mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.65% 0.58mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	220% 2.86mg	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	115% 462μg	386% 1543μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11% 0.26μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.76% 2.5mg	1030% 927mg	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	2.14% 0.32mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Boiled Broccoli	Recommended Dietary Allowance
Calcium	0.44% 4.4mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	1.43% 57μg	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	73% 5.85mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	17.4% 73mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	NA	120% 2.77mg	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	25.5% 178mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	9.46% 322mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	1.56% 23.4mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	19% 2.08mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	0.54% 20g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, granola bar, fruit-filled, nonfat vs Boiled Broccoli:

• Snacks, granola bar, fruit-filled, nonfat have more Vitamin B12 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 752.4 times more Vitamin A, 20.5 times more Vitamin B1, 17.2 times more Vitamin B2, 13.5 times more Vitamin B3, 3.3 times more Vitamin B9, 373 times more Vitamin C, 64.4 times more Vitamin E and 1060.6 times more Vitamin K than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Boiled and Drained Broccoli have similar amounts of Vitamin B6 per 500 kcal.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Snacks, granola bar, fruit-filled, nonfat vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 130.3 times more Calcium, 2.5 times more Copper, 1.6 times more Iron, 4.1 times more Magnesium, 5.4 times more Phosphorus, 13 times more Potassium, 1.9 times more Selenium, 25 times more Sodium, 3.1 times more Zinc and 63.7 times more Water than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, granola bar, fruit-filled, nonfat have 3.3 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4.5 times more Fat, 61.2 times more Omega 3, 4.4 times more Fiber and 3.9 times more Protein than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Boiled and Drained Broccoli have similar amounts of Energy, Carbohydrate and Fructose per 500 kcal.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.