Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Snacks, granola bars, hard, plain

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Snacks, granola bars, hard, plain	8%	37%	55%

Macro Nutrients

	Frozen Chopped Broccoli	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	32.2% 935kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	14.7% 4.7g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	140% 23.8g	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	98% 128g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	78.2% 56.7g	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	27.7% 10.5g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	35.8% 20g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	43.7% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	19.6% 3.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	32.3% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	13% 0.17mg	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	11.4% 45.6μg	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	124% 112mg	2% 1.8mg	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	27.7% 4.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Calcium	11% 111mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	86.4% 0.78mg	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	73% 5.85mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	46% 192mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	153% 3.53mg	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	78.5% 550mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	58.5% 32μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	39% 583mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	36.6% 4.03mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.21% 7.74g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Snacks, granola bars, hard, plain per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Snacks, granola bars, hard, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Snacks, granola bars, hard, plain:

• 7 ounces of Frozen Chopped Broccoli have 26 times more Vitamin A, 1.5 times more Vitamin B6, 2.9 times more Vitamin B9, 62.7 times more Vitamin C and 5.6 times more Vitamin K than Snacks, granola bars, hard, plain.
• While 7 oz of Snacks, granola bars, hard, plain contain 5 times more Vitamin B1, 3.4 times more Vitamin B3, 2.9 times more Vitamin B5 and 1.7 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Snacks, granola bars, hard, plain provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Snacks, granola bars, hard, plain have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Snacks, granola bars, hard, plain have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Snacks, granola bars, hard, plain:

• 7 ounces of Frozen Chopped Broccoli have 23.5 times more Water than Snacks, granola bars, hard, plain.
• While 7 oz of Snacks, granola bars, hard, plain contain 10.3 times more Copper, 3.6 times more Iron, 5.4 times more Magnesium, 6 times more Manganese, 5.5 times more Phosphorus, 1.6 times more Potassium, 5.8 times more Selenium, 12.3 times more Sodium and 4.2 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Snacks, granola bars, hard, plain contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 1.8 times more Omega 3 than Snacks, granola bars, hard, plain.
• While 7 oz of Snacks, granola bars, hard, plain contain 18.1 times more Energy, 68.3 times more Fat, 53.9 times more Saturated Fat, 386.8 times more Omega 6, 13.5 times more Carbohydrate, 21.2 times more Sugars, 1.8 times more Fiber and 3.6 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6