Comparing Nutrients in 500 calories Snacks, granola bites, mixed flavors VS Frozen Broccoli Spears

Weight per 500 calories

• Snacks, granola bites, mixed flavors: 111g
• Frozen Broccoli Spears: 1724g

Snacks, granola bites, mixed flavors have 15.6 times more energy per 100g than Frozen Broccoli Spears. It has very high energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 500 calories - Snacks, granola bites, mixed flavors or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bites, mixed flavors	6%	35%	59%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Snacks, granola bites, mixed flavors	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	34.3% 11g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	15.7% 0.25g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	15% 2.57g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.5% 73.5g	71% 92g	130g per day for Men 19-50 years
Sugars	46% 33.3g	35% 25.3g	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	16.6% 6.3g	136% 51.7g	38g per day for Men 19-50 years
Protein	14% 7.95g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bites, mixed flavors	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.25% 2.2μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.4% 0.22mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.57mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.98% 0.5mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	232% 3mg	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	9.15% 36.6μg	405% 1621μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.23% 0.078μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.25% 0.22mg	1308% 1178mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.18% 1.1IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18.6% 2.8mg	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.4% 10μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bites, mixed flavors	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	4.55% 45.5mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	69% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	0.008% 0.33μg	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	21.6% 1.73mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	192% 4.4mg	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	34.2% 239mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	40.3% 22μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	12.3% 185mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	19.4% 2.13mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	0.24% 8.74g	42% 1561g	3700g per day for Men 19-50 years

Snacks, Granola Bites, Mixed Flavors VS Frozen Broccoli Spears Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Snacks, granola bites, mixed flavors or Frozen Broccoli Spears?

Lets compare vitamin content per 500 calories of Snacks, granola bites, mixed flavors vs Frozen Broccoli Spears:

• 500 kcal of Frozen Broccoli Spears contain 443.2 times more Vitamin A, 5.6 times more Vitamin B1, 12.1 times more Vitamin B2, 3.1 times more Vitamin B3, 8.4 times more Vitamin B5, 19 times more Vitamin B6, 44.3 times more Vitamin B9, 5310.9 times more Vitamin C, 8.4 times more Vitamin E and 173.3 times more Vitamin K than Snacks, granola bites, mixed flavors.
• 500 calories of Snacks, granola bites, mixed flavors have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B9, Vitamin C and Vitamin K
• Both Snacks, granola bites, mixed flavors as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Snacks, granola bites, mixed flavors vs Frozen Broccoli Spears:

• 500 kcal of Frozen Broccoli Spears contain 15.6 times more Calcium, 2.3 times more Copper, 7.2 times more Iron, 3.6 times more Magnesium, 2.4 times more Manganese, 4.2 times more Phosphorus, 13.6 times more Potassium, 1.5 times more Selenium, 1.6 times more Sodium, 2.8 times more Zinc and 178.7 times more Water than Snacks, granola bites, mixed flavors.
• 500 calories of Snacks, granola bites, mixed flavors lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Snacks, granola bites, mixed flavors have 3.3 times more Fat, 12.2 times more Saturated Fat, 4 times more Omega 6 and 1.3 times more Sugars than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 8.6 times more Omega 3, 1.3 times more Carbohydrate, 8.2 times more Fiber and 6.6 times more Protein than Snacks, granola bites, mixed flavors.
• Both Snacks, granola bites, mixed flavors and Frozen Broccoli Spears offer comparable quantities of Energy per 500 calories.
• 500 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6