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

Weight per 500 calories

• Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip: 116g
• Frozen Chopped Broccoli: 1923g

Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have 16.6 times more energy per 100g than Frozen Chopped Broccoli. It has very high energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	8%	38%	54%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24% 23g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	20.2% 6.47g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	2.17% 0.035g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	31% 5.25g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0.4% 1.16mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.4% 72g	70.7% 92g	130g per day for Men 19-50 years
Sugars	NA	36% 26g	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	22% 16g	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	% 14.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12.8% 4.86g	152% 57.7g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.26% 2.3μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.8% 3.65mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.9% 0.12mg	192% 2.5mg	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	9.55% 38μg	322% 1288μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	21.7% 0.52μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1205% 1085mg	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	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	9.26% 93mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	51.4% 0.46mg	81% 0.73mg	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	28% 2.25mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	68% 1.56mg	246% 5.65mg	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	43.3% 303mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	13% 436mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	NA	98% 54μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	18% 1.97mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	0.18% 6.83g	47.5% 1759g	3700g per day for Men 19-50 years

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

• Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 432 times more Vitamin A, 7.3 times more Vitamin B1, 13.3 times more Vitamin B2, 2.5 times more Vitamin B3, 8.7 times more Vitamin B5, 21.6 times more Vitamin B6, 33.7 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.

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

• Frozen Chopped Broccoli, Unprepared contains 11.6 times more Calcium, 1.6 times more Copper, 6.9 times more Iron, 3.4 times more Magnesium, 3.6 times more Manganese, 3.2 times more Phosphorus, 9.3 times more Potassium, 4.7 times more Zinc and 257.6 times more Water than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• Both Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip and Frozen Chopped Broccoli, Unprepared have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have 4.2 times more Fat, 7.6 times more Saturated Fat and 8.8 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 58.2 times more Omega 3, 1.3 times more Carbohydrate, 11.9 times more Fiber and 4.8 times more Protein than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• Both Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 500 kcal.
• Both Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.