Comparing Nutrients in 5 ounces Boiled Broccoli VS Snacks, CLIF BAR, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Snacks, CLIF BAR, mixed flavors	16%	14%	70%

Macro Nutrients

	Boiled Broccoli	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	8.6% 8.33g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	6.5% 2.1g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	19.4% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	16.4% 2.8g	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	71.4% 93g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	62% 45g	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	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	37.2% 21g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Vitamin A	12% 109μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	39% 6.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	62.7% 3.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	64% 0.83mg	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	42% 167μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	78% 1.87μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	102% 92mg	139% 125mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.7% 2.06mg	2.27% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	43.5% 52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	52% 522mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	69.5% 0.63mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	49.6% 208mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	132% 3.04mg	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	59.5% 417mg	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	53% 29μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	18.4% 276mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	57% 6.25mg	11mg per day for Men 19-50 years
Water	3.4% 127g	0.42% 15.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Snacks, CLIF BAR, mixed flavors:

• Boiled and Drained Broccoli has 77 times more Vitamin A, 6 times more Vitamin E and 3.8 times more Vitamin K than Snacks, CLIF BAR, mixed flavors.
• While Snacks, CLIF BAR, mixed flavors contain 8.7 times more Vitamin B1, 3 times more Vitamin B2, 8 times more Vitamin B3, 3.6 times more Vitamin B5, 2.9 times more Vitamin B6, more Vitamin B12 and 1.4 times more Vitamin C than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Snacks, CLIF BAR, mixed flavors have similar amounts of Vitamin B9 per 5 oz.
• Both Boiled and Drained Broccoli as well as Snacks, CLIF BAR, mixed flavors have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Broccoli vs Snacks, CLIF BAR, mixed flavors:

• Boiled and Drained Broccoli has 8.1 times more Water than Snacks, CLIF BAR, mixed flavors.
• While Snacks, CLIF BAR, mixed flavors contain 9.2 times more Calcium, 7.2 times more Copper, 9.9 times more Iron, 7 times more Magnesium, 11.1 times more Manganese, 4.4 times more Phosphorus, 1.4 times more Potassium, 12.9 times more Selenium, 4.8 times more Sodium and 9.8 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 5 ounces:

• Snacks, CLIF BAR, mixed flavors contain 9.9 times more Energy, 14.3 times more Fat, 18.6 times more Saturated Fat, 1.8 times more Omega 3, 38.5 times more Omega 6, 9.1 times more Carbohydrate, 22.7 times more Sugars, 2.2 times more Fiber and 6.2 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Snacks, CLIF BAR, mixed flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.