Comparing Nutrients in 500 calories Snacks, granola bars, soft, almond, confectioners coating VS Boiled Broccoli

Weight per 500 calories

• Snacks, granola bars, soft, almond, confectioners coating: 110g
• Boiled Broccoli: 1429g

Snacks, granola bars, soft, almond, confectioners coating have 13 times more energy per 100g than Boiled Broccoli. It has very 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 bars, soft, almond, confectioners coating or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, almond, confectioners coating	8%	40%	52%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Snacks, granola bars, soft, almond, confectioners coating	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	22.7% 22g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	19.5% 6.23g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	0.96% 0.015g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	23.5% 4g	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	51% 66g	79% 103g	130g per day for Men 19-50 years
Sugars	51.5% 37.4g	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	NA	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	NA	% 7g	g per day for Men 19-50 years
Sucrose	NA	% 1.14g	g per day for Men 19-50 years
Fiber	12.4% 4.73g	124% 47g	38g per day for Men 19-50 years
Protein	17% 9.45g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, almond, confectioners coating	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.61% 5.5μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.34% 0.11mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.4% 0.4mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.05% 1.45mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	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	4.95% 19.8μg	386% 1543μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.4% 0.15μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.24% 0.22mg	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	55.7% 8.35mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.37% 1.65μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, almond, confectioners coating	Boiled Broccoli	Recommended Dietary Allowance
Calcium	15% 149mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	0.069% 2.75μg	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	20.5% 1.64mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	44.6% 1.03mg	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	30% 211mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	10.3% 352mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	35.6% 534mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	0.26% 9.6g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, granola bars, soft, almond, confectioners coating vs Boiled Broccoli:

• Snacks, granola bars, soft, almond, confectioners coating have more Vitamin B12 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 200.2 times more Vitamin A, 8 times more Vitamin B1, 4.4 times more Vitamin B2, 5.5 times more Vitamin B3, 21.1 times more Vitamin B5, 36.1 times more Vitamin B6, 78 times more Vitamin B9, 4218.5 times more Vitamin C, 2.5 times more Vitamin E and 1222.9 times more Vitamin K than Snacks, granola bars, soft, almond, confectioners coating.
• Both Snacks, granola bars, soft, almond, confectioners coating as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Snacks, granola bars, soft, almond, confectioners coating vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 3.8 times more Calcium, 2.4 times more Copper, 5.8 times more Iron, 2.9 times more Magnesium, 2.7 times more Manganese, 4.5 times more Phosphorus, 11.9 times more Potassium, 3.2 times more Selenium, 4.1 times more Zinc and 132.8 times more Water than Snacks, granola bars, soft, almond, confectioners coating.
• Both Snacks, granola bars, soft, almond, confectioners coating and Boiled and Drained Broccoli have similar amounts of Sodium per 500 kcal.
• Both Snacks, granola bars, soft, almond, confectioners coating as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, granola bars, soft, almond, confectioners coating have 3.8 times more Fat, 5.5 times more Saturated Fat, 5.5 times more Omega 6 and 1.9 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 110.5 times more Omega 3, 1.6 times more Carbohydrate, 10 times more Fiber and 3.6 times more Protein than Snacks, granola bars, soft, almond, confectioners coating.
• Both Snacks, granola bars, soft, almond, confectioners coating and Boiled and Drained Broccoli have similar amounts of Energy per 500 kcal.
• Both Snacks, granola bars, soft, almond, confectioners coating as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.