Comparing Nutrients in 7 ounces Breakfast bars, oats, sugar, raisins, coconut (include granola bar) VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	8%	34%	58%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	31.8% 921kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	78.7% 25g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.12g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 132g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	75.3% 54.6g	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	16% 6.15g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	34.7% 19.4g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.7% 3.47mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	20% 0.26mg	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	40% 161μg	33.2% 133μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	124% 112mg	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	11% 1.63mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.3% 31.6μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	12% 119mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	79.4% 0.71mg	8.38% 0.075mg	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	79% 6.3mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	47.7% 200mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	NA	25.4% 0.58mg	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	78.5% 550mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	19% 647mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	57.7% 31.8μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	33.2% 498mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.22% 8.14g	4.9% 181g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) vs Frozen Chopped Broccoli:

• Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 5.3 times more Vitamin B1, 3.7 times more Vitamin B3, 2.7 times more Vitamin B6 and 1.2 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 6.5 times more Vitamin A, 56.4 times more Vitamin C, 1.5 times more Vitamin E and 5.1 times more Vitamin K than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2 per 7 oz.
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Breakfast bars, oats, sugar, raisins, coconut (include granola bar) vs Frozen Chopped Broccoli:

• Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 9.5 times more Copper, 3.9 times more Iron, 5.6 times more Magnesium, 5.5 times more Phosphorus, 1.5 times more Potassium, 5.7 times more Selenium, 10.5 times more Sodium and 3.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 22.3 times more Water than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 17.8 times more Energy, 60.7 times more Fat, 288.4 times more Saturated Fat, 50.8 times more Omega 6, 14 times more Carbohydrate, 20.4 times more Sugars and 3.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 9.5 times more Omega 3 than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) and Frozen Chopped Broccoli, Unprepared have similar amounts of Fiber per 7 oz.
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.