Comparing Nutrients in 5 ounces Broccoli Raab VS Snack, Mixed Berry Bar

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Snack, Mixed Berry Bar	14%	25%	61%

Macro Nutrients

	Broccoli Raab	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Energy	1.08% 31kcal	18.7% 543kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	15.4% 15g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	17% 5.45g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	16% 2.74g	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	64% 83.4g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	51.5% 37.3g	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	29.5% 11g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	33.3% 18.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	4.25% 38.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	33.4% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	7.6% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	12.6% 0.16mg	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	9.92% 39.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	30% 0.72μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	32% 28.6mg	0.94% 0.85mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.47% 2.83IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.3% 2.3mg	2.74% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Calcium	15.3% 153mg	15% 149mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	38.4% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.41% 16.3μg	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	33.5% 2.68mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	121% 2.8mg	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	14.8% 103mg	69.5% 486mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	18.6% 632mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	42.2% 634mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	34% 3.74mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Snack, Mixed Berry Bar per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli Raab versus 5 oz of Snack, Mixed Berry Bar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Snack, Mixed Berry Bar:

• 5 ounces of Broccoli Raab have 4.9 times more Vitamin A, 1.4 times more Vitamin B3, 1.5 times more Vitamin B6, 3 times more Vitamin B9, 33.7 times more Vitamin C, 5.6 times more Vitamin E and 140 times more Vitamin K than Snack, Mixed Berry Bar.
• While 5 oz of Snack, Mixed Berry Bar contain 1.7 times more Vitamin B1, 2.2 times more Vitamin B2, 3.4 times more Vitamin B5 and more Vitamin B12 than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab have insufficient amounts of Vitamin B12
• 5 ounces of Snack, Mixed Berry Bar have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Snack, Mixed Berry Bar have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Snack, Mixed Berry Bar:

• 5 ounces of Broccoli Raab have 6 times more Water than Snack, Mixed Berry Bar.
• While 5 oz of Snack, Mixed Berry Bar contain 5.8 times more Copper, 4.1 times more Magnesium, 5 times more Manganese, 4.7 times more Phosphorus, 2.3 times more Potassium, 19.8 times more Selenium, 13.5 times more Sodium and 3.4 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Snack, Mixed Berry Bar contain similar levels of Calcium and Iron per five ounces.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Raab have 1.5 times more Omega 3 than Snack, Mixed Berry Bar.
• While 5 oz of Snack, Mixed Berry Bar contain 17.4 times more Energy, 21.5 times more Fat, 46.3 times more Saturated Fat, 66.7 times more Omega 6, 20.6 times more Carbohydrate, 69.3 times more Sugars, 2.9 times more Fiber and 4.2 times more Protein than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6