Comparing Nutrients in 7 ounces Boiled Broccoli VS Formulated bar, high fiber, chewy, oats and chocolate

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Formulated bar, high fiber, chewy, oats and chocolate	5%	23%	72%

Macro Nutrients

	Boiled Broccoli	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	26.6% 772kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	21% 6.74g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	30.4% 0.49g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	24.4% 4.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	107% 139g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	68.4% 49.6g	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	2.03% 1.47g	4.3% 3.1g	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	% 0.97g	% 13.6g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 24.2g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	118% 44.7g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	17.7% 9.92g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Vitamin A	17% 153μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	114% 1.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	98% 15.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	70% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	147% 1.9mg	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	53.6% 214μg	17.4% 69.5μg	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	143% 129mg	2.65% 2.4mg	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	19% 2.88mg	19.4% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	49.6% 496mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	0% 0μg	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	16.6% 1.33mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	89.8% 377mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	294% 6.76mg	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	19% 133mg	119% 831mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	26% 887mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	32% 17.7μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	31.4% 470mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Formulated bar, high fiber, chewy, oats and chocolate:

• Boiled and Drained Broccoli has more Vitamin A, 1.4 times more Vitamin B2, 3.1 times more Vitamin B9, 54.1 times more Vitamin C and 54.3 times more Vitamin K than Formulated bar, high fiber, chewy, oats and chocolate.
• While Formulated bar, high fiber, chewy, oats and chocolate contain 10.9 times more Vitamin B1, 14.3 times more Vitamin B3, 2.9 times more Vitamin B5 and 4.8 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Formulated bar, high fiber, chewy, oats and chocolate have similar amounts of Vitamin E per 7 oz.
• Both Boiled and Drained Broccoli as well as Formulated bar, high fiber, chewy, oats and chocolate have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Broccoli vs Formulated bar, high fiber, chewy, oats and chocolate:

• Boiled and Drained Broccoli has 7.4 times more Water than Formulated bar, high fiber, chewy, oats and chocolate.
• While Formulated bar, high fiber, chewy, oats and chocolate contain 6.3 times more Calcium, 4.3 times more Copper, 1.3 times more Iron, 9 times more Magnesium, 17.6 times more Manganese, 6.3 times more Phosphorus, 1.5 times more Potassium, 5.6 times more Selenium, 5.8 times more Sodium and 4.4 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Formulated bar, high fiber, chewy, oats and chocolate have insufficient amounts of Fluoride in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Formulated bar, high fiber, chewy, oats and chocolate contain 11.1 times more Energy, 24.4 times more Fat, 43 times more Saturated Fat, 2.1 times more Omega 3, 41 times more Omega 6, 9.7 times more Carbohydrate, 18 times more Sugars, 2.1 times more Fructose, 6.8 times more Fiber and 2.1 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Formulated bar, high fiber, chewy, oats and chocolate have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.