Comparing Nutrients in 5 ounces Snacks, CLIF BAR, mixed flavors VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, CLIF BAR, mixed flavors	16%	14%	70%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Snacks, CLIF BAR, mixed flavors	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17% 490kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	8.6% 8.33g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	6.5% 2.1g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	19.4% 0.31g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	16.4% 2.8g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.4% 93g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	62% 45g	2.87% 2.1g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	27.6% 10.5g	11% 4.25g	38g per day for Men 19-50 years
Protein	37.2% 21g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, CLIF BAR, mixed flavors	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.25mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.7% 3.13mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	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	42% 167μg	20% 79.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	78% 1.87μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	139% 125mg	63% 57mg	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	2.27% 0.34mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.5% 52μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, CLIF BAR, mixed flavors	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	52% 522mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	69.5% 0.63mg	5.35% 0.048mg	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	117% 9.4mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	49.6% 208mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	132% 3.04mg	13.7% 0.32mg	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	59.5% 417mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	17% 584mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	53% 29μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	18.4% 276mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	57% 6.25mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.42% 15.6g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, CLIF BAR, mixed flavors VS Cooked Chopped Frozen Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, CLIF BAR, mixed flavors versus 5 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, CLIF BAR, mixed flavors vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Snacks, CLIF BAR, mixed flavors have 10 times more Vitamin B1, 4.6 times more Vitamin B2, 9.6 times more Vitamin B3, 8.1 times more Vitamin B5, 4.5 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin B12 and 2.2 times more Vitamin C than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 51 times more Vitamin A, 5.5 times more Vitamin E and 2.4 times more Vitamin K than Snacks, CLIF BAR, mixed flavors.
• 5 ounces of Snacks, CLIF BAR, mixed flavors have insufficient amounts of Vitamin A and Vitamin E
• 5 ounces of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• Both Snacks, CLIF BAR, mixed flavors as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Snacks, CLIF BAR, mixed flavors vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Snacks, CLIF BAR, mixed flavors have 11.2 times more Calcium, 13 times more Copper, 10.9 times more Iron, 11.3 times more Magnesium, 9.6 times more Manganese, 6 times more Phosphorus, 2.9 times more Potassium, 29.4 times more Selenium, 17.7 times more Sodium and 15.8 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 8.2 times more Water than Snacks, CLIF BAR, mixed flavors.
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, CLIF BAR, mixed flavors have 12.4 times more Energy, 49 times more Fat, 81.7 times more Saturated Fat, 5.2 times more Omega 3, 151 times more Omega 6, 12.2 times more Carbohydrate, 21.5 times more Sugars, 2.5 times more Fiber and 4.7 times more Protein than Cooked Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6