Comparing Nutrients in 5 ounces Broccoli VS Snacks, granola bar, fruit-filled, nonfat

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%

Macro Nutrients

	Broccoli	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Energy	1.66% 48kcal	16.7% 485kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	2.77% 0.47g	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	84.6% 110g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	88.5% 64g	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	14.6% 10.6g	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	% 6.05g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 47.5g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	7.14% 4g	15% 8.36g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	173% 2.25mg	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	112% 448μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	10.6% 0.26μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	140% 126mg	2.68% 2.4mg	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	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	1.54% 1.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	37% 0.33mg	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	13% 1.03mg	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	NA	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	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	9.17% 312mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	21.4% 11.8μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	18.3% 2mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.52% 19.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Snacks, granola bar, fruit-filled, nonfat:

• Raw Broccoli has 31 times more Vitamin A, 2.4 times more Vitamin B1, 1.7 times more Vitamin B2, 1.6 times more Vitamin B3, 52.5 times more Vitamin C, 3.5 times more Vitamin E and 78.2 times more Vitamin K than Snacks, granola bar, fruit-filled, nonfat.
• While Snacks, granola bar, fruit-filled, nonfat contain 9.1 times more Vitamin B6, 5 times more Vitamin B9 and more Vitamin B12 than Raw Broccoli.
• Both Raw Broccoli as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Snacks, granola bar, fruit-filled, nonfat:

• Raw Broccoli has 15.7 times more Calcium, 1.4 times more Potassium, 2.1 times more Sodium and 6.5 times more Water than Snacks, granola bar, fruit-filled, nonfat.
• While Snacks, granola bar, fruit-filled, nonfat contain 4.8 times more Copper, 5.5 times more Iron, 2.4 times more Magnesium, 1.8 times more Phosphorus, 3.3 times more Selenium and 3.5 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 3.3 times more Omega 3 than Snacks, granola bar, fruit-filled, nonfat.
• While Snacks, granola bar, fruit-filled, nonfat contain 10.1 times more Energy, 6.8 times more Omega 6, 11.7 times more Carbohydrate, 26.6 times more Sugars, 11 times more Fructose, 2.8 times more Fiber and 2.1 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.