Comparing Nutrients in 5 ounces Boiled Broccoli VS Snacks, granola bar, QUAKER, DIPPS, all flavors

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Snacks, granola bar, QUAKER, DIPPS, all flavors	6%	39%	55%

Macro Nutrients

	Boiled Broccoli	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	23.5% 680kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	38.5% 12.3g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	57.5% 9.77g	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% 92g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	73.5% 53.3g	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	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	12% 4.54g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Vitamin A	12% 109μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	15.6% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	8.92% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	12.5% 0.16mg	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	4.25% 17μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.54% 0.085μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	102% 92mg	0.47% 0.43mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.71% 4.25IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.7% 2.06mg	39.6% 5.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	9.2% 92mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	34% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	0.025% 0.99μg	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	20.6% 1.64mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	70% 1.6mg	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	33% 230mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	9.63% 327mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	37.6% 20.7μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	25.4% 381mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	3.4% 127g	0.21% 7.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Snacks, granola bar, QUAKER, DIPPS, all flavors per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Broccoli versus 5 oz of Snacks, granola bar, QUAKER, DIPPS, all flavors to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Snacks, granola bar, QUAKER, DIPPS, all flavors:

• 5 ounces of Boiled Broccoli have 19.3 times more Vitamin A, 1.3 times more Vitamin B2, 1.6 times more Vitamin B5, 1.7 times more Vitamin B6, 9 times more Vitamin B9, 216.3 times more Vitamin C and 70.6 times more Vitamin K than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While 5 oz of Snacks, granola bar, QUAKER, DIPPS, all flavors contain 2.1 times more Vitamin B1, 1.8 times more Vitamin B3, more Vitamin B12 and 2.9 times more Vitamin E than Boiled and Drained Broccoli.
• 5 ounces of Boiled Broccoli have insufficient amounts of Vitamin B12
• 5 ounces of Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Broccoli as well as Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Broccoli vs Snacks, granola bar, QUAKER, DIPPS, all flavors:

• 5 ounces of Boiled Broccoli have 1.3 times more Potassium and 16.1 times more Water than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While 5 oz of Snacks, granola bar, QUAKER, DIPPS, all flavors contain 1.6 times more Calcium, 3.6 times more Copper, 1.7 times more Iron, 2.6 times more Magnesium, 5.9 times more Manganese, 2.4 times more Phosphorus, 9.1 times more Selenium, 6.6 times more Sodium and 2.7 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Snacks, granola bar, QUAKER, DIPPS, all flavors lack sufficient amounts of Fluoride in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Snacks, granola bar, QUAKER, DIPPS, all flavors contain 13.7 times more Energy, 49.8 times more Fat, 110 times more Saturated Fat, 1.3 times more Omega 3, 135.2 times more Omega 6, 9 times more Carbohydrate, 27.1 times more Sugars and 3.2 times more Protein than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Snacks, granola bar, QUAKER, DIPPS, all flavors offer comparable quantities of Fiber per five ounces.
• 5 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6