Comparing Nutrients in 5 ounces Boiled Broccoli VS Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	21%	27%	52%

Macro Nutrients

	Boiled Broccoli	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	19.7% 571kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	18% 17.3g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	24.5% 7.83g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	21.5% 3.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	57.2% 74.4g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	33% 24g	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	1.45% 1.05g	0.72% 0.52g	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	% 0.69g	% 1.5g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 13g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	16% 6.1g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Vitamin A	12% 109μg	59% 530μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	327% 4.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	329% 52.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	451% 22.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	262% 3.4mg	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	38.3% 153μg	375% 1498μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	378% 9.07μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	102% 92mg	107% 96mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	29.5% 177IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.7% 2.06mg	79.4% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	48% 58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	126% 1256mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	222% 2mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	0.06% 2.4μg	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	12% 0.95mg	252% 20mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	111% 466mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	160% 3.67mg	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	13.6% 95mg	159% 1113mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	17% 584mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	161% 88.6μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	36.5% 547mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	125% 13.8mg	11mg per day for Men 19-50 years
Water	3.4% 127g	0.36% 13.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Broccoli versus 5 oz of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• 5 ounces of Boiled Broccoli have 3.5 times more Vitamin K than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While 5 oz of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contain 4.9 times more Vitamin A, 1.9 times more Vitamin B1, 24.4 times more Vitamin B2, 67.1 times more Vitamin B3, 25.8 times more Vitamin B5, 12 times more Vitamin B6, 9.8 times more Vitamin B9, more Vitamin B12, more Vitamin D and 5.8 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Boiled Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 5 ounces for Boiled Broccoli vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• 5 ounces of Boiled Broccoli have 9.5 times more Water than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While 5 oz of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contain 22.2 times more Calcium, 23.1 times more Copper, 21.2 times more Iron, 15.7 times more Magnesium, 13.4 times more Manganese, 11.7 times more Phosphorus, 1.4 times more Potassium, 39.1 times more Selenium, 9.4 times more Sodium and 21.6 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE lack sufficient amounts of Fluoride in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contain 11.5 times more Energy, 29.7 times more Fat, 69.9 times more Saturated Fat, 50.6 times more Omega 6, 7.3 times more Carbohydrate, 12.2 times more Sugars, 1.3 times more Fiber and 8.7 times more Protein than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6