Comparing Nutrients in 7 ounces Broccoli VS Snacks, granola bar, with coconut, chocolate coated

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Snacks, granola bar, with coconut, chocolate coated	4%	55%	41%

Macro Nutrients

	Broccoli	Snacks, granola bar, with coconut, chocolate coated	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	36.3% 1054kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	66% 64g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	141% 45g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	36% 6.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	84.3% 110g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	94% 68g	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	32.4% 12.3g	38g per day for Men 19-50 years
Protein	10% 5.6g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Snacks, granola bar, with coconut, chocolate coated	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	18.3% 0.24mg	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	4.47% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.8% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	197% 177mg	1.1% 0.99mg	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	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Snacks, granola bar, with coconut, chocolate coated	Recommended Dietary Allowance
Calcium	9.33% 93mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	70.3% 0.63mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	43.4% 3.47mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	NA	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	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	15% 504mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	20% 302mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.33% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Broccoli vs Snacks, granola bar, with coconut, chocolate coated:

• Raw Broccoli has more Vitamin A, 1.5 times more Vitamin B2, 1.5 times more Vitamin B3, 1.5 times more Vitamin B6, 7 times more Vitamin B9, 178.4 times more Vitamin C, 2.6 times more Vitamin E and 72.6 times more Vitamin K than Snacks, granola bar, with coconut, chocolate coated.
• While Snacks, granola bar, with coconut, chocolate coated contain 2 times more Vitamin B1 and more Vitamin B12 than Raw Broccoli.
• Both Raw Broccoli as well as Snacks, granola bar, with coconut, chocolate coated have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Snacks, granola bar, with coconut, chocolate coated:

• Raw Broccoli has 1.2 times more Potassium and 14.6 times more Water than Snacks, granola bar, with coconut, chocolate coated.
• While Snacks, granola bar, with coconut, chocolate coated contain 6.5 times more Copper, 2.4 times more Iron, 2.7 times more Magnesium, 2.3 times more Phosphorus, 6.6 times more Selenium, 4.6 times more Sodium and 2.9 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Snacks, granola bar, with coconut, chocolate coated have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has more Omega 3 than Snacks, granola bar, with coconut, chocolate coated.
• While Snacks, granola bar, with coconut, chocolate coated contain 15.6 times more Energy, 87 times more Fat, 199.3 times more Saturated Fat, 63.3 times more Omega 6, 8.3 times more Carbohydrate, 20.2 times more Sugars, 2.4 times more Fiber and 1.8 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Snacks, granola bar, with coconut, chocolate coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.