Comparing Nutrients in 500 calories Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors VS Broccoli

Weight per 500 calories

• Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors: 112g
• Broccoli: 1471g

Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have 13.1 times more energy per 100g than Broccoli. It has very 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, KASHI TLC Bar, crunchy, mixed flavors or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	13%	30%	57%
Broccoli	27%	8%	65%

Macro Nutrients

	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 17g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	5.03% 1.6g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	87% 1.4g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	25% 4.2g	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	54% 70.4g	75% 98g	130g per day for Men 19-50 years
Sugars	31% 22.4g	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	NA	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	NA	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.47g	g per day for Men 19-50 years
Fiber	29.5% 11.2g	101% 38.2g	38g per day for Men 19-50 years
Protein	30% 17g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Broccoli	Recommended Dietary Allowance
Vitamin A	0.12% 1.12μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.4% 0.54mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.2% 0.6mg	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	22.7% 91μg	232% 926μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	17% 2.58mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.16% 11μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Broccoli	Recommended Dietary Allowance
Calcium	0% 0mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	84.5% 0.76mg	80% 0.72mg	0.9mg per day for Men 19-50 years
Fluoride	0.003% 0.11μg	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	38% 3.03mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	153% 3.5mg	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	53.3% 373mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	18% 611mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	38.5% 21μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	30% 448mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	0.083% 3.07g	35.5% 1313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors vs Broccoli:

• Raw Broccoli contains 406.6 times more Vitamin A, 1.9 times more Vitamin B1, 9.4 times more Vitamin B2, 3.5 times more Vitamin B3, 7.7 times more Vitamin B5, 4.3 times more Vitamin B6, 10.2 times more Vitamin B9, more Vitamin C, 4.4 times more Vitamin E and 136 times more Vitamin K than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors vs Broccoli:

• Raw Broccoli contains more Calcium, 3.5 times more Iron, 2.8 times more Magnesium, 2.6 times more Phosphorus, 7.6 times more Potassium, 1.7 times more Selenium, 1.9 times more Zinc and 427.5 times more Water than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors and Raw Broccoli have similar amounts of Copper, Manganese and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have 3.1 times more Fat, 1.5 times more Omega 3 and 5.9 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Carbohydrate, 3.4 times more Fiber and 2.5 times more Protein than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors and Raw Broccoli have similar amounts of Energy, Saturated Fat and Sugars per 500 kcal.
• Both Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.