Comparing Nutrients in 5 ounces Snacks, granola bar, fruit-filled, nonfat VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Broccoli	27%	8%	65%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Broccoli	Recommended Dietary Allowance
Energy	16.7% 485kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	2.77% 0.47g	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	84.6% 110g	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	88.5% 64g	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	14.6% 10.6g	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	% 6.05g	% 0.69g	g per day for Men 19-50 years
Sucrose	% 47.5g	% 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	15% 8.36g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	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	3.54% 0.043mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	173% 2.25mg	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	112% 448μg	22.3% 89.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	10.6% 0.26μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.68% 2.4mg	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	2.08% 0.31mg	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.54% 1.84μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Broccoli	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	7.7% 0.069mg	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	71% 5.67mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	NA	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	24.7% 173mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	9.17% 312mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	18.3% 2mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	0.52% 19.4g	3.42% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, granola bar, fruit-filled, nonfat vs Broccoli:

• Snacks, granola bar, fruit-filled, nonfat have 9.1 times more Vitamin B6, 5 times more Vitamin B9 and more Vitamin B12 than Raw Broccoli.
• While Raw Broccoli contains 31 times more Vitamin A, 2.4 times more Vitamin B1, 1.7 times more Vitamin B2, 1.6 times more Vitamin B3, 52.5 times more Vitamin C, 3.5 times more Vitamin E and 78.2 times more Vitamin K than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Raw Broccoli have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Snacks, granola bar, fruit-filled, nonfat vs Broccoli:

• Snacks, granola bar, fruit-filled, nonfat have 4.8 times more Copper, 5.5 times more Iron, 2.4 times more Magnesium, 1.8 times more Phosphorus, 3.3 times more Selenium and 3.5 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 15.7 times more Calcium, 1.4 times more Potassium, 2.1 times more Sodium and 6.5 times more Water than Snacks, granola bar, fruit-filled, nonfat.

Comparison of macro-nutrients per 5 ounces:

• Snacks, granola bar, fruit-filled, nonfat have 10.1 times more Energy, 6.8 times more Omega 6, 11.7 times more Carbohydrate, 26.6 times more Sugars, 11 times more Fructose, 2.8 times more Fiber and 2.1 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 3.3 times more Omega 3 than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Raw Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.