Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Snack, BALANCE, original bar

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Snack, BALANCE, original bar	27%	26%	47%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Snack, BALANCE, original bar	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	28.4% 824kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	24.6% 24g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	7.13% 2.3g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	17.5% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	21.3% 3.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	74.4% 97g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	96% 69.2g	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	15.7% 5.95g	16% 6.15g	38g per day for Men 19-50 years
Protein	11% 6.15g	99% 55.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Snack, BALANCE, original bar	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	330% 2969μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	269% 3.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	261% 3.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	136% 1.77mg	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	27.8% 111μg	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	103% 2.46μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	88.4% 79.6mg	24.7% 22.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	21.5% 129IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17.5% 2.6mg	77.3% 11.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	2.15% 2.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Snack, BALANCE, original bar	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	108% 1078mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	170% 1.53mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.005% 0.2μg	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	15% 1.2mg	270% 21.6mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	56.2% 236mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	61.4% 1.4mg	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	14% 97mg	132% 923mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	39.6% 1345mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	84% 46.2μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	33.5% 502mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	63.5% 7mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Snack, BALANCE, original bar:

• Boiled Chopped Frozen Broccoli has 3.6 times more Vitamin C and 67.8 times more Vitamin K than Snack, BALANCE, original bar.
• While Snack, BALANCE, original bar contains 29.3 times more Vitamin A, 29.6 times more Vitamin B1, 21.1 times more Vitamin B2, 19.6 times more Vitamin B3, 2.6 times more Vitamin B5, 6.8 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin B12, more Vitamin D and 4.4 times more Vitamin E than Boiled Chopped Frozen Broccoli.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Snack, BALANCE, original bar:

• Boiled Chopped Frozen Broccoli has 11.7 times more Water than Snack, BALANCE, original bar.
• While Snack, BALANCE, original bar contains 16.5 times more Calcium, 22.7 times more Copper, 17.9 times more Iron, 9.2 times more Magnesium, 3.2 times more Manganese, 9.5 times more Phosphorus, 4.8 times more Potassium, 33.3 times more Selenium, 23 times more Sodium and 12.6 times more Zinc than Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 7 ounces:

• Snack, BALANCE, original bar contains 14.8 times more Energy, 100 times more Fat, 63.8 times more Saturated Fat, 3.4 times more Omega 3, 140.5 times more Omega 6, 9.1 times more Carbohydrate, 23.7 times more Sugars and 9 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Snack, BALANCE, original bar have similar amounts of Fiber per 7 oz.
• Both Boiled Chopped Frozen Broccoli as well as Snack, BALANCE, original bar have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.