Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Snacks, granola bars, soft, uncoated, raisin

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Snacks, granola bars, soft, uncoated, raisin	7%	35%	58%

Macro Nutrients

	Frozen Chopped Broccoli	Snacks, granola bars, soft, uncoated, raisin	Recommended Dietary Allowance
Energy	1.27% 37kcal	22% 635kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	26% 25.2g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	42.4% 13.6g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	25.3% 4.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	72.4% 94g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	NA	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	1.62% 1.18g	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	% 1.06g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	7.1% 4g	19.2% 10.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Snacks, granola bars, soft, uncoated, raisin	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	27.3% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	9.75% 1.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	11.2% 0.15mg	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	23.7% 95μg	7.44% 29.8μg	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	89% 80mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.5% 1.73mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Snacks, granola bars, soft, uncoated, raisin	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	44% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	14.4% 1.15mg	43.2% 3.46mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	77.7% 1.8mg	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	10% 71mg	44.5% 312mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	15% 513mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	40.5% 22.3μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	26.6% 400mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	16.8% 1.84mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.25% 9.07g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Snacks, granola bars, soft, uncoated, raisin:

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, 1.3 times more Vitamin B6, 3.2 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, soft, uncoated, raisin.
• While Snacks, granola bars, soft, uncoated, raisin contain 4.4 times more Vitamin B1, 1.7 times more Vitamin B2, 2.3 times more Vitamin B3, 1.7 times more Vitamin B5 and more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Snacks, granola bars, soft, uncoated, raisin:

• Frozen Chopped Broccoli, Unprepared has 14.3 times more Water than Snacks, granola bars, soft, uncoated, raisin.
• While Snacks, granola bars, soft, uncoated, raisin contain 1.8 times more Calcium, 7.4 times more Copper, 3 times more Iron, 4 times more Magnesium, 4.3 times more Manganese, 4.4 times more Phosphorus, 1.7 times more Potassium, 5.6 times more Selenium, 11.8 times more Sodium and 2.7 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 5 ounces:

• Snacks, granola bars, soft, uncoated, raisin contain 17.2 times more Energy, 61.4 times more Fat, 217.5 times more Saturated Fat, 1.6 times more Omega 3, 98.1 times more Omega 6, 13.9 times more Carbohydrate, 1.4 times more Fiber and 2.7 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Snacks, granola bars, soft, uncoated, raisin have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.