Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Snacks, granola bar, fruit-filled, nonfat

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	16.7% 485kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	2.77% 0.47g	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	84.6% 110g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	88.5% 64g	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	14.6% 10.6g	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	% 6.05g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	11% 4.25g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	15% 8.36g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	173% 2.25mg	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	112% 448μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	10.6% 0.26μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63% 57mg	2.68% 2.4mg	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	12.5% 1.87mg	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	1.54% 1.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	37% 0.33mg	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	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	NA	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	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	9.17% 312mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	21.4% 11.8μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	18.3% 2mg	11mg per day for Men 19-50 years
Water	3.48% 129g	0.52% 19.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Snacks, granola bar, fruit-filled, nonfat per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Snacks, granola bar, fruit-filled, nonfat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Snacks, granola bar, fruit-filled, nonfat:

• 5 ounces of Cooked Chopped Frozen Broccoli have 51 times more Vitamin A, 1.8 times more Vitamin B1, 23.6 times more Vitamin C, 6 times more Vitamin E and 67.8 times more Vitamin K than Snacks, granola bar, fruit-filled, nonfat.
• While 5 oz of Snacks, granola bar, fruit-filled, nonfat contain 12.2 times more Vitamin B6, 5.6 times more Vitamin B9 and more Vitamin B12 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snacks, granola bar, fruit-filled, nonfat provide similar amounts of Vitamin B2 and Vitamin B3 per five ounces.
• 5 ounces of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• 5 ounces of Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Snacks, granola bar, fruit-filled, nonfat:

• 5 ounces of Cooked Chopped Frozen Broccoli have 11 times more Calcium and 6.6 times more Water than Snacks, granola bar, fruit-filled, nonfat.
• While 5 oz of Snacks, granola bar, fruit-filled, nonfat contain 6.9 times more Copper, 6.6 times more Iron, 3.8 times more Magnesium, 2.5 times more Phosphorus, 1.5 times more Potassium, 11.9 times more Selenium and 5.1 times more Zinc than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 5 ounces of Snacks, granola bar, fruit-filled, nonfat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have 2.2 times more Omega 3 than Snacks, granola bar, fruit-filled, nonfat.
• While 5 oz of Snacks, granola bar, fruit-filled, nonfat contain 12.2 times more Energy, 14.5 times more Carbohydrate, 30.8 times more Sugars, 2.5 times more Fiber and 1.9 times more Protein than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 5 ounces of Snacks, granola bar, fruit-filled, nonfat provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Snacks, granola bar, fruit-filled, nonfat provide inadequate amounts of Omega 6 in five ounces.