Comparing Nutrients in 500 calories Snacks, granola bars, soft, uncoated, peanut butter VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Snacks, granola bars, soft, uncoated, peanut butter: 117g
• Cooked Chopped Frozen Broccoli: 1786g

Snacks, granola bars, soft, uncoated, peanut butter have 15.2 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has very high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 500 calories - Snacks, granola bars, soft, uncoated, peanut butter or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, peanut butter	10%	32%	58%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, peanut butter	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.5g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	29% 4.95g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.6g	73.5% 96g	130g per day for Men 19-50 years
Sugars	NA	36.2% 26.3g	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	13.3% 5.05g	141% 53.6g	38g per day for Men 19-50 years
Protein	22% 12.3g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, peanut butter	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.26% 2.35μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.3% 0.27mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.63mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.3% 0.12mg	179% 2.32mg	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	9.4% 37.6μg	250% 1000μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	9.8% 0.23μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	796% 716mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, uncoated, peanut butter	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	10.7% 107mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	86% 0.77mg	67.5% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	31.3% 2.5mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	71.4% 1.64mg	173% 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	42% 293mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	10% 342mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	40.3% 22μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.23% 8.57g	43.8% 1620g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, granola bars, soft, uncoated, peanut butter vs Cooked Chopped Frozen Broccoli:

• Snacks, granola bars, soft, uncoated, peanut butter have more Vitamin B12 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 388 times more Vitamin A, 3.7 times more Vitamin B1, 8.3 times more Vitamin B2, 2.2 times more Vitamin B3, 7.7 times more Vitamin B5, 19.2 times more Vitamin B6, 26.6 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, soft, uncoated, peanut butter.

Comparing minerals per 500 calories for Snacks, granola bars, soft, uncoated, peanut butter vs Cooked Chopped Frozen Broccoli:

• Snacks, granola bars, soft, uncoated, peanut butter have 1.3 times more Copper, 1.8 times more Selenium and 2.4 times more Sodium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 5.5 times more Calcium, 4.4 times more Iron, 2.3 times more Magnesium, 2.4 times more Manganese, 3 times more Phosphorus, 7.4 times more Potassium, 2.3 times more Zinc and 189.1 times more Water than Snacks, granola bars, soft, uncoated, peanut butter.

Comparison of macro-nutrients per 500 calories:

• Snacks, granola bars, soft, uncoated, peanut butter have 8.7 times more Fat, 13.3 times more Saturated Fat and 21.3 times more Omega 6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 21.3 times more Omega 3, 1.3 times more Carbohydrate, 10.6 times more Fiber and 4.5 times more Protein than Snacks, granola bars, soft, uncoated, peanut butter.
• Both Snacks, granola bars, soft, uncoated, peanut butter and Boiled Chopped Frozen Broccoli have similar amounts of Energy per 500 kcal.
• Both Snacks, granola bars, soft, uncoated, peanut butter as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.