Comparing Nutrients in 5 ounces Snacks, CLIF BAR, mixed flavors VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Snacks, CLIF BAR, mixed flavors	16%	14%	70%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Snacks, CLIF BAR, mixed flavors	Broccoli Raab	Recommended Dietary Allowance
Energy	17% 490kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	8.6% 8.33g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	6.5% 2.1g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	19.4% 0.31g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	16.4% 2.8g	0.24% 0.041g	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	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	62% 45g	0.74% 0.54g	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	0.33% 0.24g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	27.6% 10.5g	10% 3.83g	38g per day for Men 19-50 years
Protein	37.2% 21g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, CLIF BAR, mixed flavors	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	20.6% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.25mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.7% 3.13mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	18.6% 0.24mg	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	29.4% 118μg	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	32% 28.6mg	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	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.5% 52μg	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, CLIF BAR, mixed flavors	Broccoli Raab	Recommended Dietary Allowance
Calcium	52% 522mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	69.5% 0.63mg	6.6% 0.06mg	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	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	49.6% 208mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	132% 3.04mg	24.3% 0.56mg	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	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	17% 584mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	53% 29μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	18.4% 276mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	57% 6.25mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	0.42% 15.6g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, CLIF BAR, mixed flavors VS Broccoli Raab per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, CLIF BAR, mixed flavors versus 5 oz of Broccoli Raab 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 Broccoli Raab:

• 5 ounces of Snacks, CLIF BAR, mixed flavors have 3.4 times more Vitamin B1, 2.9 times more Vitamin B2, 3.6 times more Vitamin B3, 6.9 times more Vitamin B5, 3.4 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin B12 and 4.4 times more Vitamin C than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 131 times more Vitamin A, 6.8 times more Vitamin E and 6.1 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 Broccoli Raab have insufficient amounts of Vitamin B12
• Both Snacks, CLIF BAR, mixed flavors as well as Raw Broccoli Raab have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Snacks, CLIF BAR, mixed flavors vs Broccoli Raab:

• 5 ounces of Snacks, CLIF BAR, mixed flavors have 3.4 times more Calcium, 10.5 times more Copper, 3.1 times more Iron, 6.7 times more Magnesium, 5.4 times more Manganese, 4 times more Phosphorus, 2.1 times more Potassium, 20.6 times more Selenium, 5.9 times more Sodium and 5.7 times more Zinc than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 8.4 times more Water than Snacks, CLIF BAR, mixed flavors.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, CLIF BAR, mixed flavors have 15.7 times more Energy, 12 times more Fat, 17.7 times more Saturated Fat, 67.7 times more Omega 6, 23 times more Carbohydrate, 83.2 times more Sugars, 2.7 times more Fiber and 4.6 times more Protein than Broccoli Raab.
• Both Snacks, CLIF BAR, mixed flavors and Broccoli Raab offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6