Comparing Nutrients in 5 ounces Broccoli Raab VS Snacks, CLIF BAR, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Snacks, CLIF BAR, mixed flavors	16%	14%	70%

Macro Nutrients

	Broccoli Raab	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Energy	1.08% 31kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	8.6% 8.33g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	6.5% 2.1g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	19.4% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	16.4% 2.8g	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	71.4% 93g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	62% 45g	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	27.6% 10.5g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	37.2% 21g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	39% 6.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	62.7% 3.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	64% 0.83mg	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	42% 167μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	78% 1.87μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	32% 28.6mg	139% 125mg	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	2.27% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	43.5% 52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Calcium	15.3% 153mg	52% 522mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	69.5% 0.63mg	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	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	49.6% 208mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	132% 3.04mg	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	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	17% 584mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	53% 29μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	18.4% 276mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	57% 6.25mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.42% 15.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Snacks, CLIF BAR, mixed flavors per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli Raab versus 5 oz of Snacks, CLIF BAR, mixed flavors to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Snacks, CLIF BAR, mixed flavors:

• 5 ounces of Broccoli Raab have 131 times more Vitamin A, 6.8 times more Vitamin E and 6.1 times more Vitamin K than Snacks, CLIF BAR, mixed flavors.
• While 5 oz of Snacks, CLIF BAR, mixed flavors contain 3.4 times more Vitamin B1, 2.9 times more Vitamin B2, 3.6 times more Vitamin B3, 6.9 times more Vitamin B5, 3.4 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin B12 and 4.4 times more Vitamin C than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab have insufficient amounts of Vitamin B12
• 5 ounces of Snacks, CLIF BAR, mixed flavors have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Broccoli Raab as well as Snacks, CLIF BAR, mixed flavors have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Snacks, CLIF BAR, mixed flavors:

• 5 ounces of Broccoli Raab have 8.4 times more Water than Snacks, CLIF BAR, mixed flavors.
• While 5 oz of Snacks, CLIF BAR, mixed flavors contain 3.4 times more Calcium, 10.5 times more Copper, 3.1 times more Iron, 6.7 times more Magnesium, 5.4 times more Manganese, 4 times more Phosphorus, 2.1 times more Potassium, 20.6 times more Selenium, 5.9 times more Sodium and 5.7 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 Snacks, CLIF BAR, mixed flavors contain 15.7 times more Energy, 12 times more Fat, 17.7 times more Saturated Fat, 67.7 times more Omega 6, 23 times more Carbohydrate, 83.2 times more Sugars, 2.7 times more Fiber and 4.6 times more Protein than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, CLIF BAR, mixed flavors offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6