Comparing Nutrients in 5 ounces Snacks, NUTRI-GRAIN FRUIT AND NUT BAR VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	9%	24%	67%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	19.7% 571kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.5g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	8.55% 2.74g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	21% 3.57g	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	72.7% 95g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	63.4% 46g	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	28% 10.6g	11% 4.25g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	42% 378μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.13mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.7% 0.87mg	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	45% 180μg	20% 79.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	68.5% 1.64μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.31% 0.28mg	63% 57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	7.32% 44IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	35% 5.27mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	9.2% 92mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	68.7% 0.62mg	5.35% 0.048mg	0.9mg per day for Men 19-50 years
Fluoride	0.007% 0.28μg	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	100% 8mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	89% 2.04mg	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	58.7% 411mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	13.7% 465mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	18.4% 276mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	42.3% 4.65mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.43% 16g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, NUTRI-GRAIN FRUIT AND NUT BAR VS Cooked Chopped Frozen Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR 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, NUTRI-GRAIN FRUIT AND NUT BAR vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have 5.2 times more Vitamin A, 8.5 times more Vitamin B1, 7.6 times more Vitamin B2, 14.1 times more Vitamin B3, 4.7 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin B12, more Vitamin D and 2.8 times more Vitamin E than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 200.5 times more Vitamin C and 73.4 times more Vitamin K than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• Both Snacks, NUTRI-GRAIN FRUIT AND NUT BAR and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Vitamin C and Vitamin K
• 5 ounces of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 5 ounces for Snacks, NUTRI-GRAIN FRUIT AND NUT BAR vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have 2 times more Calcium, 12.8 times more Copper, 9.3 times more Iron, 8.1 times more Magnesium, 6.5 times more Manganese, 5.9 times more Phosphorus, 2.3 times more Potassium, 16.1 times more Selenium, 17.7 times more Sodium and 11.7 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 8.1 times more Water than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have 14.4 times more Energy, 91.1 times more Fat, 107.2 times more Saturated Fat, 1.5 times more Omega 3, 193.8 times more Omega 6, 12.5 times more Carbohydrate, 22.1 times more Sugars, 2.5 times more Fiber and 3 times more Protein than Cooked Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6