Comparing Nutrients in 5 ounces Broccoli Raab VS Snacks, granola bar, chewy, reduced sugar, all flavors

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Snacks, granola bar, chewy, reduced sugar, all flavors	5%	27%	68%

Macro Nutrients

	Broccoli Raab	Snacks, granola bar, chewy, reduced sugar, all flavors	Recommended Dietary Allowance
Energy	1.08% 31kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	18.3% 17.7g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	22% 7.1g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	11.8% 2g	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	75.7% 98g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	40.7% 29.5g	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	14% 7.87g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Snacks, granola bar, chewy, reduced sugar, all flavors	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	22.4% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	9.3% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	9.7% 0.13mg	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	6.02% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.3% 0.13μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	32% 28.6mg	0.16% 0.14mg	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	14.4% 2.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Snacks, granola bar, chewy, reduced sugar, all flavors	Recommended Dietary Allowance
Calcium	15.3% 153mg	59% 591mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	25.7% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.004% 0.14μg	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	36% 2.88mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	70% 1.6mg	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	32% 225mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	14.7% 8.08μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	29.5% 442mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.45% 16.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Snacks, granola bar, chewy, reduced sugar, all flavors per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli Raab versus 5 oz of Snacks, granola bar, chewy, reduced sugar, all flavors to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Snacks, granola bar, chewy, reduced sugar, all flavors:

• 5 ounces of Broccoli Raab have more Vitamin A, 1.9 times more Vitamin B6, 4.9 times more Vitamin B9, 202 times more Vitamin C and 97.4 times more Vitamin K than Snacks, granola bar, chewy, reduced sugar, all flavors.
• While 5 oz of Snacks, granola bar, chewy, reduced sugar, all flavors contain 1.3 times more Vitamin B5 and more Vitamin B12 than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, granola bar, chewy, reduced sugar, all flavors provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin E per five ounces.
• 5 ounces of Broccoli Raab have insufficient amounts of Vitamin B12
• 5 ounces of Snacks, granola bar, chewy, reduced sugar, all flavors have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Broccoli Raab as well as Snacks, granola bar, chewy, reduced sugar, all flavors have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Snacks, granola bar, chewy, reduced sugar, all flavors:

• 5 ounces of Broccoli Raab have 7.9 times more Water than Snacks, granola bar, chewy, reduced sugar, all flavors.
• While 5 oz of Snacks, granola bar, chewy, reduced sugar, all flavors contain 3.9 times more Calcium, 3.9 times more Copper, 2.2 times more Magnesium, 2.9 times more Manganese, 2.2 times more Phosphorus, 5.7 times more Selenium, 9.5 times more Sodium and 1.7 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, granola bar, chewy, reduced sugar, all flavors contain similar levels of Iron and Potassium 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 7.6 times more Omega 3 than Snacks, granola bar, chewy, reduced sugar, all flavors.
• While 5 oz of Snacks, granola bar, chewy, reduced sugar, all flavors contain 18.7 times more Energy, 25.5 times more Fat, 60.3 times more Saturated Fat, 48.8 times more Omega 6, 24.4 times more Carbohydrate, 54.7 times more Sugars and 1.8 times more Protein than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, granola bar, chewy, reduced sugar, all flavors offer comparable quantities of Fiber per five ounces.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 5 ounces of Snacks, granola bar, chewy, reduced sugar, all flavors provide inadequate amounts of Omega 3