Comparing Nutrients in 5 ounces Snacks, granola bars, soft, uncoated, peanut butter VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, peanut butter	10%	32%	58%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, peanut butter	Broccoli Raab	Recommended Dietary Allowance
Energy	21% 604kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	23% 22.4g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	16% 5.17g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	2.66% 0.043g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	35% 6g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.2% 91g	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	NA	0.74% 0.54g	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	0.33% 0.24g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	16% 6.1g	10% 3.83g	38g per day for Men 19-50 years
Protein	26.6% 15g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, peanut butter	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	20.6% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.45mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.3% 0.77mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	18.6% 0.24mg	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	11.3% 45.4μg	29.4% 118μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	12% 0.28μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	32% 28.6mg	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	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, uncoated, peanut butter	Broccoli Raab	Recommended Dietary Allowance
Calcium	13% 129mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	6.6% 0.06mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	37.7% 3mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	24.3% 0.56mg	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	50.6% 354mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	12% 412mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	48.7% 26.8μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	38.6% 580mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, soft, uncoated, peanut butter VS Broccoli Raab per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, granola bars, soft, uncoated, peanut butter versus 5 oz of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, granola bars, soft, uncoated, peanut butter vs Broccoli Raab:

• 5 ounces of Snacks, granola bars, soft, uncoated, peanut butter have 1.4 times more Vitamin B1, 2.6 times more Vitamin B3, 1.7 times more Vitamin B5 and more Vitamin B12 than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 65.5 times more Vitamin A, 1.7 times more Vitamin B6, 2.6 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, soft, uncoated, peanut butter.
• Both Snacks, granola bars, soft, uncoated, peanut butter and Broccoli Raab provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Snacks, granola bars, soft, uncoated, peanut butter have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Broccoli Raab have insufficient amounts of Vitamin B12

Comparing minerals per 5 ounces for Snacks, granola bars, soft, uncoated, peanut butter vs Broccoli Raab:

• 5 ounces of Snacks, granola bars, soft, uncoated, peanut butter have 15.7 times more Copper, 3.9 times more Magnesium, 3.5 times more Manganese, 3.4 times more Phosphorus, 1.5 times more Potassium, 18.9 times more Selenium, 12.4 times more Sodium and 2.4 times more Zinc than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 12.7 times more Water than Snacks, granola bars, soft, uncoated, peanut butter.
• Both Snacks, granola bars, soft, uncoated, peanut butter and Broccoli Raab contain similar levels of Calcium and Iron per five ounces.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, granola bars, soft, uncoated, peanut butter have 19.4 times more Energy, 32.2 times more Fat, 44 times more Saturated Fat, 145.5 times more Omega 6, 22.6 times more Carbohydrate, 1.6 times more Fiber and 3.3 times more Protein than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 6.3 times more Omega 3 than Snacks, granola bars, soft, uncoated, peanut butter.
• 5 ounces of Snacks, granola bars, soft, uncoated, peanut butter provide inadequate amounts of Omega 3
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6