Comparing Nutrients in 5 ounces Snacks, granola bars, soft, uncoated, nut and raisin VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, nut and raisin	7%	39%	54%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, nut and raisin	Boiled Broccoli	Recommended Dietary Allowance
Energy	22% 644kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	42.3% 13.5g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	44.7% 7.6g	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.3% 90g	7.83% 10g	130g per day for Men 19-50 years
Sugars	NA	2.7% 1.97g	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	1.45% 1.05g	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	% 0.11g	g per day for Men 19-50 years
Fiber	21% 7.94g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, nut and raisin	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.4% 0.27mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.7% 0.27mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	22% 0.28mg	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	10.6% 42.5μg	38.3% 153μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	14% 0.34μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	102% 92mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, uncoated, nut and raisin	Boiled Broccoli	Recommended Dietary Allowance
Calcium	12% 119mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.14% 5.67μg	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	38.6% 3.1mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	12% 0.27mg	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	49% 342mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	39.7% 22μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.23% 8.65g	3.4% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, granola bars, soft, uncoated, nut and raisin vs Boiled Broccoli:

• Snacks, granola bars, soft, uncoated, nut and raisin have 3 times more Vitamin B1, 1.5 times more Vitamin B2, 4.7 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 38.5 times more Vitamin A, 1.4 times more Vitamin B5, 1.7 times more Vitamin B6, 3.6 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, soft, uncoated, nut and raisin.

Comparing minerals per 5 ounces for Snacks, granola bars, soft, uncoated, nut and raisin vs Boiled Broccoli:

• Snacks, granola bars, soft, uncoated, nut and raisin have 2.1 times more Calcium, 6.2 times more Copper, 3.3 times more Iron, 4.3 times more Magnesium, 6.2 times more Manganese, 3.6 times more Phosphorus, 1.3 times more Potassium, 9.6 times more Selenium, 6.2 times more Sodium and 3.6 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 14.6 times more Water than Snacks, granola bars, soft, uncoated, nut and raisin.

Comparison of macro-nutrients per 5 ounces:

• Snacks, granola bars, soft, uncoated, nut and raisin have 13 times more Energy, 49.8 times more Fat, 120.8 times more Saturated Fat, 1.4 times more Omega 3, 105.1 times more Omega 6, 8.9 times more Carbohydrate, 1.7 times more Fiber and 3.4 times more Protein than Boiled and Drained Broccoli.
• Both Snacks, granola bars, soft, uncoated, nut and raisin as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.