Comparing Nutrients in 5 ounces Broccoli VS Snacks, granola bars, hard, almond

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Snacks, granola bars, hard, almond	6%	45%	49%

Macro Nutrients

	Broccoli	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Energy	1.66% 48kcal	24% 702kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	37.3% 36g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	55.4% 17.7g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	8.86% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	30.5% 5.2g	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	67.6% 88g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	NA	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	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	18% 6.8g	38g per day for Men 19-50 years
Protein	7.14% 4g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	33% 0.4mg	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	5.4% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	5.12% 0.067mg	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	4.25% 17μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	140% 126mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.37% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	20% 0.18mg	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	44.3% 3.54mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	84% 1.93mg	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	46% 323mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	11.4% 387mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	38.7% 21.3μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	24% 363mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	20.4% 2.24mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Snacks, granola bars, hard, almond:

• Raw Broccoli has 15.5 times more Vitamin A, 1.7 times more Vitamin B2, 1.2 times more Vitamin B5, 3.7 times more Vitamin B6, 5.3 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, hard, almond.
• While Snacks, granola bars, hard, almond contain 3.9 times more Vitamin B1 than Raw Broccoli.
• Both Raw Broccoli and Snacks, granola bars, hard, almond have similar amounts of Vitamin B3 per 5 oz.
• Both Raw Broccoli as well as Snacks, granola bars, hard, almond have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Snacks, granola bars, hard, almond:

• Raw Broccoli has 1.5 times more Calcium and 28.8 times more Water than Snacks, granola bars, hard, almond.
• While Snacks, granola bars, hard, almond contain 2.6 times more Copper, 3.4 times more Iron, 3.9 times more Magnesium, 6.5 times more Manganese, 3.5 times more Phosphorus, 6 times more Selenium, 7.8 times more Sodium and 3.9 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Snacks, granola bars, hard, almond have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, granola bars, hard, almond contain 14.6 times more Energy, 68.9 times more Fat, 109.7 times more Saturated Fat, 1.6 times more Omega 3, 74.7 times more Omega 6, 9.3 times more Carbohydrate, 1.8 times more Fiber and 2.7 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Snacks, granola bars, hard, almond have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.