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

Macros Ratio

	Protein	Fat	Carbs
Snacks, CLIF BAR, mixed flavors	16%	14%	70%
Broccoli	27%	8%	65%

Macro Nutrients

	Snacks, CLIF BAR, mixed flavors	Broccoli	Recommended Dietary Allowance
Energy	17% 490kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	8.6% 8.33g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	6.5% 2.1g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	19.4% 0.31g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	16.4% 2.8g	0.41% 0.069g	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	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	62% 45g	3.32% 2.4g	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	1.33% 0.96g	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	% 0.69g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	27.6% 10.5g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	37.2% 21g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Snacks, CLIF BAR, mixed flavors	Broccoli	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.25mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.7% 3.13mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	19% 0.25mg	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	42% 167μg	22.3% 89.3μg	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	140% 126mg	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	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.5% 52μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, CLIF BAR, mixed flavors	Broccoli	Recommended Dietary Allowance
Calcium	52% 522mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	69.5% 0.63mg	7.7% 0.069mg	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	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	49.6% 208mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	132% 3.04mg	13% 0.3mg	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	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	17% 584mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	53% 29μg	6.44% 3.54μg	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	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	0.42% 15.6g	3.42% 127g	3700g per day for Men 19-50 years

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

• Snacks, CLIF BAR, mixed flavors have 7.8 times more Vitamin B1, 3.2 times more Vitamin B2, 6.9 times more Vitamin B3, 3.9 times more Vitamin B5, 3.4 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin B12 than Raw Broccoli.
• While Raw Broccoli contains 31 times more Vitamin A, 3.3 times more Vitamin E and 2.8 times more Vitamin K than Snacks, CLIF BAR, mixed flavors.
• Both Snacks, CLIF BAR, mixed flavors and Raw Broccoli have similar amounts of Vitamin C per 5 oz.
• Both Snacks, CLIF BAR, mixed flavors as well as Raw Broccoli have insufficient amounts of Vitamin D in 5 oz.

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

• Snacks, CLIF BAR, mixed flavors have 7.8 times more Calcium, 9 times more Copper, 9.1 times more Iron, 7 times more Magnesium, 10.2 times more Manganese, 4.5 times more Phosphorus, 1.3 times more Potassium, 8.2 times more Selenium, 5.9 times more Sodium and 10.8 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 8.1 times more Water than Snacks, CLIF BAR, mixed flavors.

Comparison of macro-nutrients per 5 ounces:

• Snacks, CLIF BAR, mixed flavors have 10.2 times more Energy, 15.9 times more Fat, 12.9 times more Saturated Fat, 3.5 times more Omega 3, 40.1 times more Omega 6, 9.9 times more Carbohydrate, 18.6 times more Sugars, 2.8 times more Fiber and 5.2 times more Protein than Raw Broccoli.
• Both Snacks, CLIF BAR, mixed flavors as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.