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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Formulated bar, high fiber, chewy, oats and chocolate	5%	23%	72%

Macro Nutrients

	Broccoli Raab	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Energy	1.08% 31kcal	19% 551kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	21.7% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	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	3.1% 4.04g	76% 99g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	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	0.33% 0.24g	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	% 0.14g	% 9.72g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 17.3g	g per day for Men 19-50 years
Fiber	10% 3.83g	84% 32g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	81.3% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	70% 11.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	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	29.4% 118μg	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	32% 28.6mg	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	15.3% 2.3mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	3.07% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Calcium	15.3% 153mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	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	38% 3.03mg	16% 1.28mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	64% 269mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	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	14.8% 103mg	85% 594mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	18.6% 634mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	23% 12.6μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	22.4% 336mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.46% 17g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Broccoli Raab 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 Broccoli Raab vs Formulated bar, high fiber, chewy, oats and chocolate:

• 5 ounces of Broccoli Raab have more Vitamin A, 1.4 times more Vitamin B2, 2.4 times more Vitamin B9, 16.8 times more Vitamin C and 86.2 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 4.2 times more Vitamin B1, 6.5 times more Vitamin B3, 5.5 times more Vitamin B5 and 5.6 times more Vitamin B6 than Raw Broccoli Raab.
• Both Broccoli Raab and Formulated bar, high fiber, chewy, oats and chocolate provide similar amounts of 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 Raw Broccoli Raab 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 Broccoli Raab vs Formulated bar, high fiber, chewy, oats and chocolate:

• 5 ounces of Broccoli Raab have 2.4 times more Iron and 7.7 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 2.3 times more Calcium, 6.2 times more Copper, 8.6 times more Magnesium, 8.6 times more Manganese, 5.7 times more Phosphorus, 2.3 times more Potassium, 8.9 times more Selenium, 7.2 times more Sodium and 2.5 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 oz of Formulated bar, high fiber, chewy, oats and chocolate contain 17.7 times more Energy, 20.4 times more Fat, 40.9 times more Saturated Fat, 1.3 times more Omega 3, 72 times more Omega 6, 24.5 times more Carbohydrate, 65.8 times more Sugars, 9.2 times more Fructose, 8.3 times more Fiber and 1.6 times more Protein than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6