Comparing Nutrients in 7 ounces Broccoli VS Snacks, granola bars, soft, uncoated, plain

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Snacks, granola bars, soft, uncoated, plain	7%	34%	59%

Macro Nutrients

	Broccoli	Snacks, granola bars, soft, uncoated, plain	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	30.3% 879kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	45% 14.4g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	37.2% 0.6g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	58.6% 9.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	103% 134g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	NA	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	24% 9.13g	38g per day for Men 19-50 years
Protein	10% 5.6g	26.2% 14.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Snacks, granola bars, soft, uncoated, plain	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	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	6.4% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	15.3% 0.2mg	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	12% 47.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	32.2% 0.77μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.3% 1.55mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Snacks, granola bars, soft, uncoated, plain	Recommended Dietary Allowance
Calcium	9.33% 93mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	59.5% 0.54mg	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	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	132% 3.04mg	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	65.2% 456mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	58.5% 32μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	36.8% 552mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.34% 12.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Broccoli vs Snacks, granola bars, soft, uncoated, plain:

• Raw Broccoli has more Vitamin A, 1.2 times more Vitamin B3, 1.8 times more Vitamin B6, 2.6 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, soft, uncoated, plain.
• While Snacks, granola bars, soft, uncoated, plain contain 4.2 times more Vitamin B1, 1.4 times more Vitamin B2 and more Vitamin B12 than Raw Broccoli.
• Both Raw Broccoli and Snacks, granola bars, soft, uncoated, plain have similar amounts of Vitamin B5 per 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Snacks, granola bars, soft, uncoated, plain:

• Raw Broccoli has 14 times more Water than Snacks, granola bars, soft, uncoated, plain.
• While Snacks, granola bars, soft, uncoated, plain contain 2.2 times more Calcium, 5.5 times more Copper, 3.5 times more Iron, 3.5 times more Magnesium, 7.3 times more Manganese, 3.5 times more Phosphorus, 6.5 times more Selenium, 8.4 times more Sodium and 3.7 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Snacks, granola bars, soft, uncoated, plain have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, granola bars, soft, uncoated, plain contain 13 times more Energy, 46.5 times more Fat, 63.6 times more Saturated Fat, 4.8 times more Omega 3, 102.4 times more Omega 6, 10.1 times more Carbohydrate, 1.8 times more Fiber and 2.6 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Snacks, granola bars, soft, uncoated, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.