Comparing Nutrients in 5 ounces Formulated bar, high fiber, chewy, oats and chocolate VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Formulated bar, high fiber, chewy, oats and chocolate	5%	23%	72%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Formulated bar, high fiber, chewy, oats and chocolate	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	19% 551kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	21.7% 0.35g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	17.4% 2.96g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	49% 35.4g	2.64% 1.9g	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	3.07% 2.23g	1.62% 1.18g	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	% 9.72g	% 1.06g	g per day for Men 19-50 years
Sucrose	% 17.3g	NA	g per day for Men 19-50 years
Fiber	84% 32g	11% 4.25g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Formulated bar, high fiber, chewy, oats and chocolate	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.3% 0.98mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11.2mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	14% 0.18mg	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	12.4% 49.6μg	23.7% 95μg	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	1.9% 1.7mg	89% 80mg	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	14% 2.1mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Formulated bar, high fiber, chewy, oats and chocolate	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	35.4% 354mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	6% 0.054mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	16% 1.28mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	64% 269mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	210% 4.83mg	18% 0.42mg	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	85% 594mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	18.6% 634mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	23% 12.6μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	22.4% 336mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	0.46% 17g	3.5% 130g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Formulated bar, high fiber, chewy, oats and chocolate vs Frozen Chopped Broccoli:

• Formulated bar, high fiber, chewy, oats and chocolate have 13 times more Vitamin B1, 16.8 times more Vitamin B3, 6.3 times more Vitamin B5, 7.4 times more Vitamin B6 and 1.2 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 1.9 times more Vitamin B9, 47 times more Vitamin C and 31.2 times more Vitamin K than Formulated bar, high fiber, chewy, oats and chocolate.
• Both Formulated bar, high fiber, chewy, oats and chocolate and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2 per 5 oz.
• Both Formulated bar, high fiber, chewy, oats and chocolate as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Formulated bar, high fiber, chewy, oats and chocolate vs Frozen Chopped Broccoli:

• Formulated bar, high fiber, chewy, oats and chocolate have 4.5 times more Calcium, 6.9 times more Copper, 10.6 times more Magnesium, 11.6 times more Manganese, 8.4 times more Phosphorus, 2.1 times more Potassium, 3.2 times more Selenium, 9.9 times more Sodium and 4.1 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 7.6 times more Water than Formulated bar, high fiber, chewy, oats and chocolate.
• Both Formulated bar, high fiber, chewy, oats and chocolate and Frozen Chopped Broccoli, Unprepared have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Formulated bar, high fiber, chewy, oats and chocolate have 15 times more Energy, 34.5 times more Fat, 77.2 times more Saturated Fat, 2.3 times more Omega 3, 67.4 times more Omega 6, 14.6 times more Carbohydrate, 18.5 times more Sugars, 1.9 times more Fructose, 7.5 times more Fiber and 1.8 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Formulated bar, high fiber, chewy, oats and chocolate as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.