Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Formulated bar, high fiber, chewy, oats and chocolate

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Formulated bar, high fiber, chewy, oats and chocolate	5%	23%	72%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	19% 551kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	21.7% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	17.4% 2.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	76% 99g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	49% 35.4g	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	NA	3.07% 2.23g	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	NA	% 9.72g	g per day for Men 19-50 years
Sucrose	NA	% 17.3g	g per day for Men 19-50 years
Fiber	11% 4.25g	84% 32g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	81.3% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	70% 11.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	105% 1.37mg	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	20% 79.4μg	12.4% 49.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63% 57mg	1.9% 1.7mg	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	12.5% 1.87mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	3.07% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	41.3% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	11% 0.86mg	16% 1.28mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	64% 269mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	210% 4.83mg	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	9.92% 69.5mg	85% 594mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	18.6% 634mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	23% 12.6μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	22.4% 336mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	3.48% 129g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Formulated bar, high fiber, chewy, oats and chocolate per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Formulated bar, high fiber, chewy, oats and chocolate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Formulated bar, high fiber, chewy, oats and chocolate:

• 5 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 1.6 times more Vitamin B9, 33.4 times more Vitamin C and 33.9 times more Vitamin K than Formulated bar, high fiber, chewy, oats and chocolate.
• While 5 oz of Formulated bar, high fiber, chewy, oats and chocolate contain 12.5 times more Vitamin B1, 17.3 times more Vitamin B3, 6.4 times more Vitamin B5 and 7.4 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Formulated bar, high fiber, chewy, oats and chocolate provide similar amounts of Vitamin B2 and Vitamin E per five ounces.
• 5 ounces of Formulated bar, high fiber, chewy, oats and chocolate have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Formulated bar, high fiber, chewy, oats and chocolate have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Formulated bar, high fiber, chewy, oats and chocolate:

• 5 ounces of Cooked Chopped Frozen Broccoli have 7.5 times more Water than Formulated bar, high fiber, chewy, oats and chocolate.
• While 5 oz of Formulated bar, high fiber, chewy, oats and chocolate contain 7.6 times more Calcium, 7.7 times more Copper, 1.5 times more Iron, 14.6 times more Magnesium, 15.3 times more Manganese, 8.6 times more Phosphorus, 3.1 times more Potassium, 12.7 times more Selenium, 21.5 times more Sodium and 7 times more Zinc than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Formulated bar, high fiber, chewy, oats and chocolate contain 13.9 times more Energy, 83.3 times more Fat, 188.7 times more Saturated Fat, 5.8 times more Omega 3, 160.7 times more Omega 6, 13.1 times more Carbohydrate, 17 times more Sugars, 7.5 times more Fiber and 1.6 times more Protein than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6