Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	13%	30%	57%

Macro Nutrients

	Frozen Broccoli Spears	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Recommended Dietary Allowance
Energy	2% 57.5kcal	30.5% 885kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	30.7% 29.8g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	8.9% 2.85g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	154% 2.46g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	44% 7.47g	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	96% 125g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	54.7% 39.7g	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	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	52.2% 20g	38g per day for Men 19-50 years
Protein	11% 6.07g	53% 29.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	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	80.4% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	30% 4.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	39% 1.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	82% 1.06mg	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	40% 161μg	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	151% 136mg	0% 0mg	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	30.4% 4.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	149% 1.35mg	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	18% 1.43mg	67% 5.36mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	46% 192mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	271% 6.23mg	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	94% 661mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	68% 37.5μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	53% 794mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	51.6% 5.68mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.15% 5.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors 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, KASHI TLC Bar, crunchy, mixed flavors:

• 7 ounces of Frozen Broccoli Spears have 57 times more Vitamin A, more Vitamin C and 10.3 times more Vitamin K than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• While 7 oz of Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors contain 6.8 times more Vitamin B1, 1.4 times more Vitamin B2, 5.2 times more Vitamin B3, 4 times more Vitamin B5, 3.1 times more Vitamin B6 and 1.7 times more Vitamin E than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors:

• 7 ounces of Frozen Broccoli Spears have more Calcium and 33 times more Water than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• While 7 oz of Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors contain 18.8 times more Copper, 3.8 times more Iron, 6.1 times more Magnesium, 12.3 times more Manganese, 5.6 times more Phosphorus, 2.2 times more Potassium, 9.9 times more Selenium, 23.5 times more Sodium and 8.4 times more Zinc than Frozen Broccoli Spears.
• 7 ounces of Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors contain 15.4 times more Energy, 44.1 times more Fat, 27.6 times more Saturated Fat, 9.9 times more Omega 3, 101.7 times more Omega 6, 11.7 times more Carbohydrate, 13.6 times more Sugars, 3.3 times more Fiber and 4.9 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6