Comparing Nutrients in 7 ounces Broccoli VS Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	21%	27%	52%

Macro Nutrients

	Broccoli	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	27.6% 800kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	25% 24g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	34.3% 11g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	30% 5.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	80% 104g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	46.3% 33.5g	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	1.86% 1.35g	1% 0.73g	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	% 0.97g	% 2.1g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 18.4g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	10% 5.6g	73.5% 41g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	82.5% 742μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	458% 5.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	460% 73.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	631% 31.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	366% 4.76mg	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	31.3% 125μg	524% 2098μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	529% 12.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	197% 177mg	150% 135mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	41.3% 248IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.3% 1.55mg	111% 16.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	67.5% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Calcium	9.33% 93mg	176% 1758mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	311% 2.8mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.084% 3.37μg	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% 1.45mg	352% 28mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	155% 653mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	223% 5.14mg	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	18.7% 131mg	223% 1558mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	24% 818mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	226% 124μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	51% 766mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	175% 19.3mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.5% 18.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Broccoli vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• Raw Broccoli has 1.3 times more Vitamin C and 2.5 times more Vitamin K than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contains 12.1 times more Vitamin A, 1.7 times more Vitamin B1, 25.6 times more Vitamin B2, 58.1 times more Vitamin B3, 27.7 times more Vitamin B5, 13.7 times more Vitamin B6, 16.8 times more Vitamin B9, more Vitamin B12, more Vitamin D and 10.8 times more Vitamin E than Raw Broccoli.

Comparing minerals per 7 ounces for Broccoli vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• Raw Broccoli has 9.5 times more Water than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contains 18.9 times more Calcium, 28.8 times more Copper, 19.5 times more Iron, 15.7 times more Magnesium, 12.3 times more Manganese, 11.9 times more Phosphorus, 1.3 times more Potassium, 25 times more Selenium, 11.7 times more Sodium and 23.7 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 7 ounces:

• Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contains 11.9 times more Energy, 32.9 times more Fat, 48.4 times more Saturated Fat, 2 times more Omega 3, 52.7 times more Omega 6, 7.9 times more Carbohydrate, 9.9 times more Sugars, 1.7 times more Fiber and 7.4 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.