Comparing Nutrients in 7 ounces Broccoli Raab VS Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%

Macro Nutrients

	Broccoli Raab	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	27% 780kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	14.3% 2.43g	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	91% 118g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	74.7% 54g	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	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	31% 11.7g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	63.4% 35.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Vitamin A	29% 260μg	11% 99μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	43% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	23.4% 3.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	164% 2.13mg	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	107% 427μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	266% 6.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	44.5% 40mg	42.6% 38.3mg	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	136% 20.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Calcium	21.4% 214mg	86% 861mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	174% 1.57mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.02% 0.79μg	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	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	96% 2.2mg	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	74.6% 522mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	17.5% 595mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	64.3% 964mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	87% 9.6mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.51% 18.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli Raab versus 7 oz of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• 7 ounces of Broccoli Raab have 2.6 times more Vitamin A and 131.8 times more Vitamin K than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While 7 oz of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 1.6 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B3, 6.3 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin B12 and 6.3 times more Vitamin E than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors provide similar amounts of Vitamin B5 and Vitamin C per seven ounces.
• 7 ounces of Broccoli Raab have insufficient amounts of Vitamin B12
• 7 ounces of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin K
• Both Raw Broccoli Raab as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• 7 ounces of Broccoli Raab have 9.8 times more Water than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While 7 oz of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 4 times more Calcium, 18.8 times more Copper, 2.4 times more Iron, 3.9 times more Magnesium, 2.8 times more Manganese, 3.6 times more Phosphorus, 1.5 times more Potassium, 6.1 times more Selenium, 14.7 times more Sodium and 6.3 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 ounces of Broccoli Raab have 4.2 times more Omega 3 than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While 7 oz of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 17.9 times more Energy, 18.8 times more Fat, 56.5 times more Saturated Fat, 42.1 times more Omega 6, 20.9 times more Carbohydrate, 71.8 times more Sugars, 2.2 times more Fiber and 5.6 times more Protein than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6