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Comparing Nutrients in 500 calories Snacks, granola bites, mixed flavorsVS Cooked Chopped Frozen Broccoli

Weight per 500 calories

Snacks, granola bites, mixed flavors
111g
Cooked Chopped Frozen Broccoli
1786g

Snacks, granola bites, mixed flavors have 16.1 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 bites, mixed flavors or Cooked Chopped Frozen Broccoli?

Macros Ratio

Protein Fat Carbs

Snacks, granola bites, mixed flavors
6%
35%
59%
Cooked Chopped Frozen Broccoli
36%
3%
61%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Snacks rich in Energy
20%19.4g
Fat
2.2%2.14g
19.4 gvs2.14 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Snacks rich in Fat
34.3%11g
Saturated Fat
1%0.32g
11 gvs0.32 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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15.7%0.25g
Omega 3
47%0.75g
0.25 gvs0.75 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Snacks rich in Omega 3
15%2.57g
Omega 6
1.37%0.23g
2.57 gvs0.23 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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56.5%73.5g
Carbohydrate
73.5%96g
73.5 gvs96 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Snacks rich in Carbohydrate
46%33.3g
Sugars
36.2%26.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
33.3 gvs26.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Snacks rich in Sugars
NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Snacks rich in Sucrose
16.6%6.3g
Fiber
141%53.6g
6.3 gvs53.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Snacks rich in Fiber
14%7.95g
Protein
99%55.4g
7.95 gvs55.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Snacks rich in Protein Buy premium vegan protein powder

Vitamins

0.25%2.2μg
Vitamin A
101%911μg
RAE, retinol activity equivalents
2.2 μgvs911 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Snacks rich in Vitamin A Buy Preformed Vegan Vitamin A
18.4%0.22mg
Vitamin B1
82%0.98mg
Thiamine
0.22 mgvs0.98 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Snacks rich in Vitamin B1 Buy Vegan Vitamin B1
12.5%0.16mg
Vitamin B2
111%1.45mg
Riboflavin
0.16 mgvs1.45 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Snacks rich in Vitamin B2 Buy Vegan Vitamin B2
16%2.57mg
Vitamin B3
51%8.18mg
Niacin, nicotinic acid, niacinamide
2.57 mgvs8.18 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Snacks rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
9.98%0.5mg
Vitamin B5
98%4.9mg
Pantothenic acid
0.5 mgvs4.9 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Snacks rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
12%0.16mg
Vitamin B6
179%2.32mg
Pyridoxine
0.16 mgvs2.32 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Snacks rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Snacks rich in Vitamin B7
9.15%36.6μg
Vitamin B9
250%1000μg
Folates and Folic Acid
36.6 μgvs1000 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Snacks rich in Vitamin B9
3.23%0.078μg
Vitamin B12
0%0μg
Cobalamin
0.078 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Snacks rich in Vitamin B12 Buy Vegan Vitamin B12
0.25%0.22mg
Vitamin C
796%716mg
Ascorbic acid
0.22 mgvs716 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0.18%1.1IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
1.1 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Snacks rich in Vitamin D Buy Vegan Vitamin D
18.6%2.8mg
Vitamin E
157%23.6mg
Tocopherols and Tocotrienols
2.8 mgvs23.6 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Snacks rich in Vitamin E
8.4%10μg
Vitamin K
1311%1573μg
Phytomenadione or phylloquinone
10 μgvs1573 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4.55%45.5mg
Calcium
59%589mg
45.5 mgvs589 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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30.4%0.27mg
Copper
67.5%0.61mg
0.27 mgvs0.61 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Snacks rich in Copper
0.008%0.33μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
0.33 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Snacks rich in Fluoride
21.6%1.73mg
Iron
136%11mg
1.73 mgvs11 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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18.2%76.5mg
Magnesium
55.3%232mg
76.5 mgvs232 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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81%1.86mg
Manganese
173%4mg
1.86 mgvs4 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Snacks rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Snacks rich in Molybdenum
34.2%239mg
Phosphorus
125%875mg
239 mgvs875 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Snacks rich in Phosphorus
9.3%316mg
Potassium
74.6%2536mg
316 mgvs2536 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Snacks rich in Potassium
40.3%22μg
Selenium
22.7%12.5μg
22 μgvs12.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Snacks rich in Selenium
12.3%185mg
Sodium
13%196mg
185 mgvs196 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Snacks rich in Sodium
19.4%2.13mg
Zinc
45.5%5mg
2.13 mgvs5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Snacks rich in Zinc
0.24%8.74g
Water
43.8%1620g
8.74 gvs1620 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Snacks rich in Water
Lets compare vitamin content per 500 calories of Snacks, granola bites, mixed flavors vs Cooked Chopped Frozen Broccoli:
Comparing minerals per 500 calories for Snacks, granola bites, mixed flavors vs Cooked Chopped Frozen Broccoli:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: