Comparing Nutrients in 5 ounces Snacks, granola bar, chewy, reduced sugar, all flavors VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, chewy, reduced sugar, all flavors	5%	27%	68%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Snacks, granola bar, chewy, reduced sugar, all flavors	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	20% 584kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	18.3% 17.7g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	22% 7.1g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	18% 0.28g	1.6g per day for Men 19-50 years
Omega 6	11.8% 2g	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	75.7% 98g	3.4% 4.42g	130g per day for Men 19-50 years
Sugars	40.7% 29.5g	1.2% 0.88g	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	0.47% 0.34g	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	% 0.33g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	14% 7.87g	9.7% 5.43g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, chewy, reduced sugar, all flavors	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	35.8% 322μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.4% 0.27mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.3% 1.5mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.7% 0.13mg	24% 0.31mg	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	6.02% 24μg	25% 101μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.3% 0.13μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.16% 0.14mg	58.3% 52.4mg	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	14.4% 2.15mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	302% 363μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, chewy, reduced sugar, all flavors	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	59% 591mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	0.004% 0.14μg	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	36% 2.88mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	23.4% 0.54mg	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	32% 225mg	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	14.3% 486mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.08μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	29.5% 442mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	0.45% 16.5g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bar, chewy, reduced sugar, all flavors VS Cooked Broccoli Raab per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, granola bar, chewy, reduced sugar, all flavors versus 5 oz of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, granola bar, chewy, reduced sugar, all flavors vs Cooked Broccoli Raab:

• 5 ounces of Snacks, granola bar, chewy, reduced sugar, all flavors have more Vitamin B12 than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain more Vitamin A, 1.9 times more Vitamin B3, 2.5 times more Vitamin B6, 4.2 times more Vitamin B9, 370 times more Vitamin C, 1.7 times more Vitamin E and 111.3 times more Vitamin K than Snacks, granola bar, chewy, reduced sugar, all flavors.
• Both Snacks, granola bar, chewy, reduced sugar, all flavors and Cooked Broccoli Raab provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per five ounces.
• 5 ounces of Snacks, granola bar, chewy, reduced sugar, all flavors have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 5 ounces of Cooked Broccoli Raab have insufficient amounts of Vitamin B12
• Both Snacks, granola bar, chewy, reduced sugar, all flavors as well as Cooked Broccoli Raab have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Snacks, granola bar, chewy, reduced sugar, all flavors vs Cooked Broccoli Raab:

• 5 ounces of Snacks, granola bar, chewy, reduced sugar, all flavors have 3.5 times more Calcium, 2.2 times more Copper, 1.6 times more Iron, 1.8 times more Magnesium, 3 times more Manganese, 1.9 times more Phosphorus, 4.4 times more Selenium, 5.6 times more Sodium and 2.5 times more Zinc than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 1.7 times more Potassium and 7.8 times more Water than Snacks, granola bar, chewy, reduced sugar, all flavors.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, granola bar, chewy, reduced sugar, all flavors have 16.5 times more Energy, 24 times more Fat, 56.3 times more Saturated Fat, 45.6 times more Omega 6, 22.2 times more Carbohydrate, 33.5 times more Sugars and 1.4 times more Protein than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 8 times more Omega 3 than Snacks, granola bar, chewy, reduced sugar, all flavors.
• Both Snacks, granola bar, chewy, reduced sugar, all flavors and Cooked Broccoli Raab offer comparable quantities of Fiber per five ounces.
• 5 ounces of Snacks, granola bar, chewy, reduced sugar, all flavors provide inadequate amounts of Omega 3
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6