Comparing Nutrients in 5 ounces Snacks, granola bar, QUAKER, DIPPS, all flavors VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, QUAKER, DIPPS, all flavors	6%	39%	55%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Snacks, granola bar, QUAKER, DIPPS, all flavors	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	23.5% 680kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	38.5% 12.3g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	57.5% 9.77g	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	71% 92g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	73.5% 53.3g	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	12% 4.54g	11% 4.25g	38g per day for Men 19-50 years
Protein	19% 10.7g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, QUAKER, DIPPS, all flavors	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.6% 0.19mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	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	4.25% 17μg	23.7% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.54% 0.085μg	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	0.71% 4.25IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	39.6% 5.94mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.36% 2.83μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, QUAKER, DIPPS, all flavors	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	9.2% 92mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	6% 0.054mg	0.9mg per day for Men 19-50 years
Fluoride	0.025% 0.99μg	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	20.6% 1.64mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	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	33% 230mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	9.63% 327mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	37.6% 20.7μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	25.4% 381mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	0.21% 7.9g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bar, QUAKER, DIPPS, all flavors VS Frozen Chopped Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, granola bar, QUAKER, DIPPS, all flavors versus 5 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, granola bar, QUAKER, DIPPS, all flavors vs Frozen Chopped Broccoli:

• 5 ounces of Snacks, granola bar, QUAKER, DIPPS, all flavors have 2.5 times more Vitamin B1, 2.1 times more Vitamin B3, 1.4 times more Vitamin B5, more Vitamin B12 and 3.4 times more Vitamin E than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 13 times more Vitamin A, 5.6 times more Vitamin B9, 188 times more Vitamin C and 40.6 times more Vitamin K than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• Both Snacks, granola bar, QUAKER, DIPPS, all flavors and Frozen Chopped Broccoli provide similar amounts of Vitamin B2 and Vitamin B6 per five ounces.
• 5 ounces of Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 5 ounces of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12
• Both Snacks, granola bar, QUAKER, DIPPS, all flavors as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Snacks, granola bar, QUAKER, DIPPS, all flavors vs Frozen Chopped Broccoli:

• 5 ounces of Snacks, granola bar, QUAKER, DIPPS, all flavors have 5.7 times more Copper, 1.4 times more Iron, 3.1 times more Magnesium, 3.9 times more Manganese, 3.2 times more Phosphorus, 5.2 times more Selenium, 11.2 times more Sodium and 2.5 times more Zinc than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 16.4 times more Water than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• Both Snacks, granola bar, QUAKER, DIPPS, all flavors and Frozen Chopped Broccoli contain similar levels of Calcium and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, granola bar, QUAKER, DIPPS, all flavors have 18.5 times more Energy, 70.4 times more Fat, 197.6 times more Saturated Fat, 1.5 times more Omega 3, 222.4 times more Omega 6, 13.6 times more Carbohydrate, 27.9 times more Sugars and 2.7 times more Protein than Frozen Chopped Broccoli.
• Both Snacks, granola bar, QUAKER, DIPPS, all flavors and Frozen Chopped Broccoli offer comparable quantities of Fiber per five ounces.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6