Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Snacks, CLIF BAR, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Snacks, CLIF BAR, mixed flavors	16%	14%	70%

Macro Nutrients

	Frozen Chopped Broccoli	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	23.7% 687kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	12% 11.7g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	9.12% 2.9g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	100% 130g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	86.6% 62.7g	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	2.27% 1.65g	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	% 1.5g	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	38.6% 14.7g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	52% 29g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	57.2% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	54.7% 8.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	87.7% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	89.8% 1.17mg	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	33.2% 133μg	58.5% 234μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	109% 2.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	124% 112mg	194% 175mg	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	16% 2.42mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	61% 73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Calcium	11% 111mg	73% 730mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	97% 0.88mg	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	20% 1.6mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	69.5% 292mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	185% 4.26mg	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% 99mg	83.3% 583mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	24% 818mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	25.8% 387mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	79.6% 8.75mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Snacks, CLIF BAR, mixed flavors per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Snacks, CLIF BAR, mixed flavors to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Snacks, CLIF BAR, mixed flavors:

• 7 ounces of Frozen Chopped Broccoli have 52 times more Vitamin A, 5.1 times more Vitamin E and 2.2 times more Vitamin K than Snacks, CLIF BAR, mixed flavors.
• While 7 oz of Snacks, CLIF BAR, mixed flavors contain 10.4 times more Vitamin B1, 3.9 times more Vitamin B2, 9.4 times more Vitamin B3, 7.9 times more Vitamin B5, 4.5 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin B12 and 1.6 times more Vitamin C than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12
• 7 ounces of Snacks, CLIF BAR, mixed flavors have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Snacks, CLIF BAR, mixed flavors have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Snacks, CLIF BAR, mixed flavors:

• 7 ounces of Frozen Chopped Broccoli have 8.3 times more Water than Snacks, CLIF BAR, mixed flavors.
• While 7 oz of Snacks, CLIF BAR, mixed flavors contain 6.6 times more Calcium, 11.6 times more Copper, 8.2 times more Iron, 8.2 times more Magnesium, 7.3 times more Manganese, 5.9 times more Phosphorus, 1.9 times more Potassium, 7.4 times more Selenium, 8.1 times more Sodium and 9.2 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, CLIF BAR, mixed flavors contain 13.3 times more Energy, 20.3 times more Fat, 33.4 times more Saturated Fat, 2.1 times more Omega 3, 63.3 times more Omega 6, 13.7 times more Carbohydrate, 23.4 times more Sugars, 2.5 times more Fiber and 5.2 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6