Comparing Nutrients in 5 ounces Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	19.2% 557kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	13.5% 13g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	20.8% 6.64g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	10% 1.73g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.5g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	53.4% 38.7g	2.87% 2.1g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	22% 8.36g	11% 4.25g	38g per day for Men 19-50 years
Protein	45.3% 25.3g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	7.87% 71μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.68mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.52mg	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	76% 305μg	20% 79.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	190% 4.56μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30.4% 27.4mg	63% 57mg	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	97% 14.6mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	61.5% 615mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	124% 1.1mg	5.35% 0.048mg	0.9mg per day for Men 19-50 years
Fluoride	0.014% 0.57μg	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	92% 7.37mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	13.7% 0.32mg	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	53.3% 373mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.65μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	46% 689mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	62.2% 6.85mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.36% 13.4g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors VS Cooked Chopped Frozen Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors versus 5 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 4.7 times more Vitamin B1, 2.2 times more Vitamin B2, 4.1 times more Vitamin B3, 8.3 times more Vitamin B6, 3.8 times more Vitamin B9, more Vitamin B12 and 7.8 times more Vitamin E than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 2.1 times more Vitamin C and 51.8 times more Vitamin K than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin A and Vitamin B5 per five ounces.
• 5 ounces of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin K
• 5 ounces of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 13.2 times more Calcium, 23.2 times more Copper, 8.5 times more Iron, 6.6 times more Magnesium, 5 times more Manganese, 5.4 times more Phosphorus, 2.1 times more Potassium, 8.7 times more Selenium, 44.2 times more Sodium and 17.3 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 9.6 times more Water than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 14 times more Energy, 76.9 times more Fat, 260.4 times more Saturated Fat, 94 times more Omega 6, 11.1 times more Carbohydrate, 18.6 times more Sugars, 2 times more Fiber and 5.8 times more Protein than Cooked Chopped Frozen Broccoli.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Cooked Chopped Frozen Broccoli offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6