Comparing Nutrients in 5 ounces Broccoli VS Formulated bar, POWER BAR, chocolate

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Formulated bar, POWER BAR, chocolate	16%	8%	76%

Macro Nutrients

	Broccoli	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Energy	1.66% 48kcal	17.7% 515kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	5.85% 1.87g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	76% 99g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	58.8% 42.6g	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	1.33% 0.96g	31.3% 22.7g	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	% 0.69g	% 17g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 0.74g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	7.14% 4g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	952% 11.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	209% 2.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	289% 46.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	451% 22.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	240% 3.1mg	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	22.3% 89.3μg	218% 872μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	331% 7.94μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	140% 126mg	145% 131mg	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	7.37% 1.1mg	78.2% 11.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	71.4% 714mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	225% 2.03mg	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	13% 1.03mg	207% 16.6mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	83.7% 352mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	99% 2.3mg	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	13.4% 94mg	124% 870mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	15% 513mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	29% 437mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	128% 14mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Formulated bar, POWER BAR, chocolate:

• Raw Broccoli has more Vitamin A and 92.4 times more Vitamin K than Formulated bar, POWER BAR, chocolate.
• While Formulated bar, POWER BAR, chocolate contains 113.5 times more Vitamin B1, 16.4 times more Vitamin B2, 51 times more Vitamin B3, 27.7 times more Vitamin B5, 12.6 times more Vitamin B6, 9.8 times more Vitamin B9, more Vitamin B12 and 10.6 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Formulated bar, POWER BAR, chocolate have similar amounts of Vitamin C per 5 oz.
• Both Raw Broccoli as well as Formulated bar, POWER BAR, chocolate have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Formulated bar, POWER BAR, chocolate:

• Raw Broccoli has 9.1 times more Water than Formulated bar, POWER BAR, chocolate.
• While Formulated bar, POWER BAR, chocolate contains 10.7 times more Calcium, 29.2 times more Copper, 16 times more Iron, 11.8 times more Magnesium, 7.7 times more Manganese, 9.3 times more Phosphorus, 3.1 times more Selenium, 9.3 times more Sodium and 24.3 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Formulated bar, POWER BAR, chocolate have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 2.5 times more Omega 3 than Formulated bar, POWER BAR, chocolate.
• While Formulated bar, POWER BAR, chocolate contains 10.7 times more Energy, 8.4 times more Fat, 11.6 times more Saturated Fat, 11.5 times more Omega 6, 10.5 times more Carbohydrate, 17.7 times more Sugars, 23.5 times more Fructose, 2.2 times more Fiber and 5 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Formulated bar, POWER BAR, chocolate have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.