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

Weight per 500 calories

• Snacks, granola bar, fruit-filled, nonfat: 146g
• Broccoli: 1471g

Snacks, granola bar, fruit-filled, nonfat have 10.1 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Broccoli	27%	8%	65%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	2.86% 0.49g	4.24% 0.72g	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	75% 98g	130g per day for Men 19-50 years
Sugars	91% 66g	34.5% 25g	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	13.8% 10g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	% 49g	% 1.47g	g per day for Men 19-50 years
Fiber	28.5% 11g	101% 38.2g	38g per day for Men 19-50 years
Protein	15.4% 8.63g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Broccoli	Recommended Dietary Allowance
Vitamin A	0.16% 1.46μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.65% 0.044mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.87% 0.1mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.65% 0.58mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	198% 2.57mg	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	232% 926μg	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	1458% 1312mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Broccoli	Recommended Dietary Allowance
Calcium	0.44% 4.4mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	80% 0.72mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	73% 5.85mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	17.4% 73mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	NA	134% 3.1mg	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	139% 971mg	700mg per day for Men 19-50 years
Potassium	9.46% 322mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	1.56% 23.4mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	19% 2.08mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	0.54% 20g	35.5% 1313g	3700g per day for Men 19-50 years

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

• Snacks, granola bar, fruit-filled, nonfat have more Vitamin B12 than Raw Broccoli.
• While Raw Broccoli contains 311.8 times more Vitamin A, 23.8 times more Vitamin B1, 16.8 times more Vitamin B2, 16.1 times more Vitamin B3, 2 times more Vitamin B9, 527.8 times more Vitamin C, 35.7 times more Vitamin E and 786.1 times more Vitamin K than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Raw Broccoli have similar amounts of Vitamin B6 per 500 kcal.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Raw Broccoli have insufficient amounts of Vitamin D in 500 kcal.

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

• Raw Broccoli contains 157.6 times more Calcium, 2.1 times more Copper, 1.8 times more Iron, 4.2 times more Magnesium, 5.4 times more Phosphorus, 14.4 times more Potassium, 3 times more Selenium, 20.7 times more Sodium, 2.9 times more Zinc and 65.6 times more Water than Snacks, granola bar, fruit-filled, nonfat.

Comparison of macro-nutrients per 500 calories:

• Snacks, granola bar, fruit-filled, nonfat have 2.6 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 4.1 times more Fat, 5.7 times more Saturated Fat, 33.4 times more Omega 3, 3.5 times more Fiber and 4.8 times more Protein than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Raw Broccoli have similar amounts of Energy, Carbohydrate and Fructose per 500 kcal.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.