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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	13%	30%	57%

Macro Nutrients

	Broccoli	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	30.5% 885kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	30.7% 29.8g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	8.9% 2.85g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	154% 2.46g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	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	10% 13g	96% 125g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	52.2% 20g	38g per day for Men 19-50 years
Protein	10% 5.6g	53% 29.8g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	80.4% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	30% 4.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	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	31.3% 125μg	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	197% 177mg	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	10.3% 1.55mg	30.4% 4.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Recommended Dietary Allowance
Calcium	9.33% 93mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	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% 1.45mg	67% 5.36mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	46% 192mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	18.7% 131mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	68% 37.5μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	53% 794mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	51.6% 5.68mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 31 times more Vitamin A, more Vitamin C and 10.4 times more Vitamin K than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors contain 6.8 times more Vitamin B1, 1.4 times more Vitamin B2, 3.8 times more Vitamin B3, 1.7 times more Vitamin B5, 3.1 times more Vitamin B6, 1.3 times more Vitamin B9 and 2.9 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli as well as Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Broccoli has more Calcium and 32.6 times more Water than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors contain 13.8 times more Copper, 3.7 times more Iron, 4.6 times more Magnesium, 14.9 times more Manganese, 5 times more Phosphorus, 1.7 times more Potassium, 7.6 times more Selenium, 12.1 times more Sodium and 7 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 7 ounces:

• Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors contain 13.1 times more Energy, 40.5 times more Fat, 12.6 times more Saturated Fat, 19.7 times more Omega 3, 76.8 times more Omega 6, 9.5 times more Carbohydrate, 11.8 times more Sugars, 3.8 times more Fiber and 5.3 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.