Comparing Nutrients in 5 ounces Broccoli Raab VS Breakfast bars, oats, sugar, raisins, coconut (include granola bar)

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	8%	34%	58%

Macro Nutrients

	Broccoli Raab	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Energy	1.08% 31kcal	22.7% 658kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	25.7% 25g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	56.2% 18g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	13% 2.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4.04g	72.7% 95g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	54% 39g	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	0.33% 0.24g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	15.5% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	38% 0.5mg	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	29.4% 118μg	28.7% 115μg	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	32% 28.6mg	1.57% 1.4mg	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	15.3% 2.3mg	7.75% 1.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	18.8% 22.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Calcium	15.3% 153mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	56.7% 0.51mg	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	38% 3.03mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	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	14.8% 103mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	13.6% 462mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	41.2% 22.7μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	23.7% 356mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.16% 5.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Breakfast bars, oats, sugar, raisins, coconut (include granola bar) per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli Raab versus 5 oz of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Breakfast bars, oats, sugar, raisins, coconut (include granola bar):

• 5 ounces of Broccoli Raab have 16.4 times more Vitamin A, 20.2 times more Vitamin C, 2 times more Vitamin E and 14.1 times more Vitamin K than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• While 5 oz of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain 1.7 times more Vitamin B1, 1.4 times more Vitamin B3 and 2 times more Vitamin B6 than Raw Broccoli Raab.
• Both Broccoli Raab and Breakfast bars, oats, sugar, raisins, coconut (include granola bar) provide similar amounts of Vitamin B2 and Vitamin B9 per five ounces.
• 5 ounces of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Breakfast bars, oats, sugar, raisins, coconut (include granola bar):

• 5 ounces of Broccoli Raab have 1.8 times more Calcium and 22.6 times more Water than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• While 5 oz of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain 8.6 times more Copper, 1.5 times more Iron, 4.6 times more Magnesium, 3.8 times more Phosphorus, 1.7 times more Potassium, 16 times more Selenium, 7.6 times more Sodium and 2.1 times more Zinc than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Raab have 17.2 times more Omega 3 than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• While 5 oz of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain 21.1 times more Energy, 35.9 times more Fat, 152.9 times more Saturated Fat, 54.3 times more Omega 6, 23.4 times more Carbohydrate, 72.4 times more Sugars and 3.1 times more Protein than Raw Broccoli Raab.
• Both Broccoli Raab and Breakfast bars, oats, sugar, raisins, coconut (include granola bar) offer comparable quantities of Fiber per five ounces.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 5 ounces of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) provide inadequate amounts of Omega 3