Comparing Nutrients in 5 ounces Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	8%	42%	50%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	24% 690kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	33.4% 32.4g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	30.4% 9.7g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	52% 0.83g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	38% 6.45g	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	66.7% 86.7g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	64.8% 47g	2.64% 1.9g	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	1.62% 1.18g	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	% 1.06g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.1g	11% 4.25g	38g per day for Men 19-50 years
Protein	23% 13g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	22.4% 201μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.51mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.6% 0.75mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.2% 4.84mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	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	19.5% 78μg	23.7% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	14.8% 0.35μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.47% 0.43mg	89% 80mg	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	65% 9.77mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.6μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	6% 0.054mg	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	25.5% 2.04mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	34.4% 145mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	71.3% 1.64mg	18% 0.42mg	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	55% 386mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	16.3% 553mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	25.8% 14μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	0.14% 5.24g	3.5% 130g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut vs Frozen Chopped Broccoli:

• Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have 2.7 times more Vitamin A, 6.7 times more Vitamin B1, 5.5 times more Vitamin B2, 7.3 times more Vitamin B3, 2.3 times more Vitamin B5, 2.5 times more Vitamin B6, more Vitamin B12 and 5.6 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 188 times more Vitamin C and 6.9 times more Vitamin K than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B9 per 5 oz.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut vs Frozen Chopped Broccoli:

• Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have 8.9 times more Copper, 1.8 times more Iron, 5.7 times more Magnesium, 3.9 times more Manganese, 5.4 times more Phosphorus, 1.8 times more Potassium, 3.6 times more Selenium, 17.3 times more Sodium and 3.7 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 24.7 times more Water than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have 18.7 times more Energy, 78.8 times more Fat, 155.8 times more Saturated Fat, 5.6 times more Omega 3, 146.8 times more Omega 6, 12.8 times more Carbohydrate, 24.5 times more Sugars and 3.3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut and Frozen Chopped Broccoli, Unprepared have similar amounts of Fiber per 5 oz.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.