Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Snacks, granola bar, fruit-filled, nonfat

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%

Macro Nutrients

	Frozen Broccoli Spears	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Energy	2% 57.5kcal	23.4% 679kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	3.88% 0.66g	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	118% 154g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	124% 89.8g	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	20.4% 15g	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	% 8.47g	g per day for Men 19-50 years
Sucrose	NA	% 66.5g	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	11% 6.07g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	243% 3.16mg	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	46.6% 187μg	157% 627μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	15% 0.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	151% 136mg	3.75% 3.37mg	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	18% 2.68mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	2.15% 2.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	51.6% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	18% 1.43mg	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	NA	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	16.7% 117mg	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	13% 437mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	30% 16.5μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.73% 27g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Snacks, granola bar, fruit-filled, nonfat per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Snacks, granola bar, fruit-filled, nonfat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Snacks, granola bar, fruit-filled, nonfat:

• 7 ounces of Frozen Broccoli Spears have 57 times more Vitamin A, 2.4 times more Vitamin B1, 1.6 times more Vitamin B2, 40.2 times more Vitamin C, 6.1 times more Vitamin E and 78 times more Vitamin K than Snacks, granola bar, fruit-filled, nonfat.
• While 7 oz of Snacks, granola bar, fruit-filled, nonfat contain 9.1 times more Vitamin B6, 3.4 times more Vitamin B9 and more Vitamin B12 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Snacks, granola bar, fruit-filled, nonfat provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• 7 ounces of Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Snacks, granola bar, fruit-filled, nonfat:

• 7 ounces of Frozen Broccoli Spears have 13.7 times more Calcium and 6.6 times more Water than Snacks, granola bar, fruit-filled, nonfat.
• While 7 oz of Snacks, granola bar, fruit-filled, nonfat contain 6.5 times more Copper, 5.6 times more Iron, 3.1 times more Magnesium, 2.1 times more Phosphorus, 4.4 times more Selenium and 4.2 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Snacks, granola bar, fruit-filled, nonfat contain similar levels of Potassium per seven ounces.
• 7 ounces of Snacks, granola bar, fruit-filled, nonfat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 6.6 times more Omega 3 than Snacks, granola bar, fruit-filled, nonfat.
• While 7 oz of Snacks, granola bar, fruit-filled, nonfat contain 11.8 times more Energy, 14.5 times more Carbohydrate, 30.8 times more Sugars, 2.5 times more Fiber and 1.9 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 7 ounces of Snacks, granola bar, fruit-filled, nonfat provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Snacks, granola bar, fruit-filled, nonfat provide inadequate amounts of Omega 6 in seven ounces.