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

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%
Broccoli	27%	8%	65%

Macro Nutrients

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Broccoli	Recommended Dietary Allowance
Energy	19.2% 557kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	13.5% 13g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	20.8% 6.64g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	10% 1.73g	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	65% 84.5g	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	53.4% 38.7g	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	22% 8.36g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	45.3% 25.3g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Broccoli	Recommended Dietary Allowance
Vitamin A	7.87% 71μg	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.68mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.52mg	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	76% 305μg	22.3% 89.3μg	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	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	97% 14.6mg	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Broccoli	Recommended Dietary Allowance
Calcium	61.5% 615mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	124% 1.1mg	7.7% 0.069mg	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	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	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	53.3% 373mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.65μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	46% 689mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	62.2% 6.85mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	0.36% 13.4g	3.42% 127g	3700g per day for Men 19-50 years

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

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 1.6 times more Vitamin A, 3.6 times more Vitamin B1, 1.5 times more Vitamin B2, 3 times more Vitamin B3, 6.1 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin B12 and 13.2 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Vitamin B5, 4.6 times more Vitamin C and 59.8 times more Vitamin K than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors as well as Raw Broccoli have insufficient amounts of Vitamin D in 5 oz.

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

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 9.2 times more Calcium, 16.1 times more Copper, 7.1 times more Iron, 4.1 times more Magnesium, 5.3 times more Manganese, 4 times more Phosphorus, 2.4 times more Selenium, 14.7 times more Sodium and 11.8 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 9.5 times more Water than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Raw Broccoli have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 11.6 times more Energy, 24.9 times more Fat, 41.1 times more Saturated Fat, 24.9 times more Omega 6, 9 times more Carbohydrate, 16.1 times more Sugars, 2.3 times more Fiber and 6.3 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Omega 3 than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.