Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Snacks, NUTRI-GRAIN FRUIT AND NUT BAR

Macros Ratio

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

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	27.6% 800kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	12% 3.83g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	7.57% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	29.4% 5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	102% 132g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	89% 64.4g	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	39% 15g	38g per day for Men 19-50 years
Protein	11% 6.15g	33.2% 18.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	59% 530μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	77% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	80% 12.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	93% 1.2mg	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	63% 252μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	96% 2.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	88.4% 79.6mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	10.3% 61.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17.5% 2.6mg	49.2% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	96% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.01% 0.4μg	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	140% 11.2mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	49.6% 208mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	124% 2.86mg	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	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	40.8% 22.4μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	25.8% 387mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.6% 22.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Snacks, NUTRI-GRAIN FRUIT AND NUT BAR per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• 7 ounces of Cooked Chopped Frozen Broccoli have 200.5 times more Vitamin C and 73.4 times more Vitamin K than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While 7 oz of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 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 Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 7 ounces of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• 7 ounces of Cooked Chopped Frozen Broccoli have 8.1 times more Water than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While 7 oz of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 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 Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 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 Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6