Comparing Nutrients in 5 ounces Boiled Broccoli VS Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%

Macro Nutrients

	Boiled Broccoli	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	19.2% 557kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	13.5% 13g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	20.8% 6.64g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	10% 1.73g	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	65% 84.5g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	53.4% 38.7g	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	22% 8.36g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	45.3% 25.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Vitamin A	12% 109μg	7.87% 71μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	16.7% 2.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	8.96% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	117% 1.52mg	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	76% 305μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	190% 4.56μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	102% 92mg	30.4% 27.4mg	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	97% 14.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	61.5% 615mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	124% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	0.014% 0.57μg	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	92% 7.37mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	68.3% 1.57mg	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	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	15.7% 8.65μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	46% 689mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	62.2% 6.85mg	11mg per day for Men 19-50 years
Water	3.4% 127g	0.36% 13.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• Boiled and Drained Broccoli has 1.5 times more Vitamin A, 1.9 times more Vitamin B5, 3.4 times more Vitamin C and 83 times more Vitamin K than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 4.1 times more Vitamin B1, 1.5 times more Vitamin B2, 3.4 times more Vitamin B3, 5.4 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin B12 and 7.1 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Broccoli vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• Boiled and Drained Broccoli has 9.5 times more Water than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 10.9 times more Calcium, 13 times more Copper, 7.8 times more Iron, 4.1 times more Magnesium, 5.7 times more Manganese, 3.9 times more Phosphorus, 3.8 times more Selenium, 11.9 times more Sodium and 10.7 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have similar amounts of Potassium per 5 oz.
• Both Boiled and Drained Broccoli as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Fluoride in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Broccoli has 2.6 times more Omega 3 than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 11.2 times more Energy, 22.5 times more Fat, 59.3 times more Saturated Fat, 24 times more Omega 6, 8.3 times more Carbohydrate, 19.6 times more Sugars, 1.8 times more Fiber and 7.5 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.