Comparing Nutrients in 7 ounces Broccoli Raab VS Formulated bar, high fiber, chewy, oats and chocolate

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Formulated bar, high fiber, chewy, oats and chocolate	5%	23%	72%

Macro Nutrients

	Broccoli Raab	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	26.6% 772kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	21% 6.74g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	30.4% 0.49g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	24.4% 4.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.66g	107% 139g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	68.4% 49.6g	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	0.47% 0.34g	4.3% 3.1g	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	% 0.2g	% 13.6g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 24.2g	g per day for Men 19-50 years
Fiber	14% 5.36g	118% 44.7g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	17.7% 9.92g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Vitamin A	29% 260μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	114% 1.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	98% 15.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	70% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	147% 1.9mg	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	41% 165μg	17.4% 69.5μg	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	44.5% 40mg	2.65% 2.4mg	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	21.4% 3.2mg	19.4% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Calcium	21.4% 214mg	49.6% 496mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	57.8% 0.52mg	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	53% 4.25mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	89.8% 377mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	294% 6.76mg	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	20.7% 145mg	119% 831mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	26% 887mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	32% 17.7μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	31.4% 470mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Formulated bar, high fiber, chewy, oats and chocolate per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli Raab versus 7 oz of Formulated bar, high fiber, chewy, oats and chocolate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Formulated bar, high fiber, chewy, oats and chocolate:

• 7 ounces of Broccoli Raab have more Vitamin A, 1.4 times more Vitamin B2, 2.4 times more Vitamin B9, 16.8 times more Vitamin C and 86.2 times more Vitamin K than Formulated bar, high fiber, chewy, oats and chocolate.
• While 7 oz of Formulated bar, high fiber, chewy, oats and chocolate contain 4.2 times more Vitamin B1, 6.5 times more Vitamin B3, 5.5 times more Vitamin B5 and 5.6 times more Vitamin B6 than Raw Broccoli Raab.
• Both Broccoli Raab and Formulated bar, high fiber, chewy, oats and chocolate provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Formulated bar, high fiber, chewy, oats and chocolate have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Formulated bar, high fiber, chewy, oats and chocolate have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Formulated bar, high fiber, chewy, oats and chocolate:

• 7 ounces of Broccoli Raab have 2.4 times more Iron and 7.7 times more Water than Formulated bar, high fiber, chewy, oats and chocolate.
• While 7 oz of Formulated bar, high fiber, chewy, oats and chocolate contain 2.3 times more Calcium, 6.2 times more Copper, 8.6 times more Magnesium, 8.6 times more Manganese, 5.7 times more Phosphorus, 2.3 times more Potassium, 8.9 times more Selenium, 7.2 times more Sodium and 2.5 times more Zinc than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Formulated bar, high fiber, chewy, oats and chocolate contain 17.7 times more Energy, 20.4 times more Fat, 40.9 times more Saturated Fat, 1.3 times more Omega 3, 72 times more Omega 6, 24.5 times more Carbohydrate, 65.8 times more Sugars, 9.2 times more Fructose, 8.3 times more Fiber and 1.6 times more Protein than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6