Comparing Nutrients in 7 ounces Formulated bar, high fiber, chewy, oats and chocolate VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Formulated bar, high fiber, chewy, oats and chocolate	5%	23%	72%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Formulated bar, high fiber, chewy, oats and chocolate	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	26.6% 772kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	21% 6.74g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	30.4% 0.49g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	24.4% 4.15g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	68.4% 49.6g	3.7% 2.68g	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	4.3% 3.1g	2.27% 1.65g	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	% 13.6g	% 1.5g	g per day for Men 19-50 years
Sucrose	% 24.2g	NA	g per day for Men 19-50 years
Fiber	118% 44.7g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	17.7% 9.92g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Formulated bar, high fiber, chewy, oats and chocolate	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	114% 1.37mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	98% 15.7mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	20% 0.26mg	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	17.4% 69.5μg	33.2% 133μg	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	2.65% 2.4mg	124% 112mg	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	19.4% 2.9mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Formulated bar, high fiber, chewy, oats and chocolate	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	49.6% 496mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	8.38% 0.075mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	22.3% 1.8mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	89.8% 377mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	294% 6.76mg	25.4% 0.58mg	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	119% 831mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	26% 887mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	32% 17.7μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	31.4% 470mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.65% 24g	4.9% 181g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Formulated bar, high fiber, chewy, oats and chocolate vs Frozen Chopped Broccoli:

• Formulated bar, high fiber, chewy, oats and chocolate have 13 times more Vitamin B1, 16.8 times more Vitamin B3, 6.3 times more Vitamin B5, 7.4 times more Vitamin B6 and 1.2 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 1.9 times more Vitamin B9, 47 times more Vitamin C and 31.2 times more Vitamin K than Formulated bar, high fiber, chewy, oats and chocolate.
• Both Formulated bar, high fiber, chewy, oats and chocolate and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2 per 7 oz.
• Both Formulated bar, high fiber, chewy, oats and chocolate as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Formulated bar, high fiber, chewy, oats and chocolate vs Frozen Chopped Broccoli:

• Formulated bar, high fiber, chewy, oats and chocolate have 4.5 times more Calcium, 6.9 times more Copper, 10.6 times more Magnesium, 11.6 times more Manganese, 8.4 times more Phosphorus, 2.1 times more Potassium, 3.2 times more Selenium, 9.9 times more Sodium and 4.1 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 7.6 times more Water than Formulated bar, high fiber, chewy, oats and chocolate.
• Both Formulated bar, high fiber, chewy, oats and chocolate and Frozen Chopped Broccoli, Unprepared have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Formulated bar, high fiber, chewy, oats and chocolate have 15 times more Energy, 34.5 times more Fat, 77.2 times more Saturated Fat, 2.3 times more Omega 3, 67.4 times more Omega 6, 14.6 times more Carbohydrate, 18.5 times more Sugars, 1.9 times more Fructose, 7.5 times more Fiber and 1.8 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Formulated bar, high fiber, chewy, oats and chocolate as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.