Comparing Nutrients in 5 ounces Boiled Broccoli VS Snacks, NUTRI-GRAIN FRUIT AND NUT BAR

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	9%	24%	67%

Macro Nutrients

	Boiled Broccoli	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	19.7% 571kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	16% 15.5g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	8.55% 2.74g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	21% 3.57g	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	72.7% 95g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	63.4% 46g	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	28% 10.6g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Vitamin A	12% 109μg	42% 378μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	57% 9.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	66.7% 0.87mg	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	45% 180μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	68.5% 1.64μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	102% 92mg	0.31% 0.28mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	7.32% 44IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.7% 2.06mg	35% 5.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	9.2% 92mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	68.7% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	0.007% 0.28μg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	89% 2.04mg	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	58.7% 411mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	13.7% 465mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	29% 16μg	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	42.3% 4.65mg	11mg per day for Men 19-50 years
Water	3.4% 127g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Snacks, NUTRI-GRAIN FRUIT AND NUT BAR per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Broccoli versus 5 oz of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• 5 ounces of Boiled Broccoli have 2.4 times more Vitamin B5, 324.5 times more Vitamin C and 117.6 times more Vitamin K than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While 5 oz of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 3.5 times more Vitamin A, 7.4 times more Vitamin B1, 5 times more Vitamin B2, 11.6 times more Vitamin B3, 3.1 times more Vitamin B6, more Vitamin B12, more Vitamin D and 2.6 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Boiled Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 5 ounces of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 5 ounces for Boiled Broccoli vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• 5 ounces of Boiled Broccoli have 7.9 times more Water than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While 5 oz of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 1.6 times more Calcium, 7.1 times more Copper, 8.4 times more Iron, 5 times more Magnesium, 7.4 times more Manganese, 4.3 times more Phosphorus, 7.1 times more Selenium, 4.8 times more Sodium and 7.3 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain similar levels of Potassium per five ounces.
• Both Boiled and Drained Broccoli as well as Snacks, NUTRI-GRAIN FRUIT AND NUT BAR lack sufficient amounts of Fluoride in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Broccoli have 2 times more Omega 3 than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While 5 oz of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 11.5 times more Energy, 26.7 times more Fat, 24.4 times more Saturated Fat, 49.4 times more Omega 6, 9.3 times more Carbohydrate, 23.3 times more Sugars, 2.3 times more Fiber and 3.9 times more Protein than Boiled and Drained Broccoli.
• 5 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6