Comparing Nutrients in 7 ounces Formulated bar, POWER BAR, chocolate VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Formulated bar, POWER BAR, chocolate	16%	8%	76%
Broccoli	27%	8%	65%

Macro Nutrients

	Formulated bar, POWER BAR, chocolate	Broccoli	Recommended Dietary Allowance
Energy	25% 720kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	6.36% 6.17g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	8.2% 2.6g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 138g	10% 13g	130g per day for Men 19-50 years
Sugars	82.3% 59.7g	4.65% 3.37g	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	43.8% 31.8g	1.86% 1.35g	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	% 23.6g	% 0.97g	g per day for Men 19-50 years
Sucrose	% 1.03g	% 0.2g	g per day for Men 19-50 years
Fiber	29.8% 11.3g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	50% 28g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Formulated bar, POWER BAR, chocolate	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1333% 16mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	293% 3.8mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	404% 64.7mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	631% 31.6mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	336% 4.37mg	26.7% 0.35mg	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	305% 1220μg	31.3% 125μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	463% 11μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	204% 183mg	197% 177mg	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	110% 16.4mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.2μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Formulated bar, POWER BAR, chocolate	Broccoli	Recommended Dietary Allowance
Calcium	100% 1000mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	315% 2.84mg	11% 0.097mg	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	290% 23.2mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	117% 492mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	139% 3.2mg	18% 0.42mg	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	174% 1218mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	28% 15.5μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	40.7% 611mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	180% 19.8mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.53% 19.5g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Formulated bar, POWER BAR, chocolate vs Broccoli:

• Formulated bar, POWER BAR, chocolate has 113.5 times more Vitamin B1, 16.4 times more Vitamin B2, 51 times more Vitamin B3, 27.7 times more Vitamin B5, 12.6 times more Vitamin B6, 9.8 times more Vitamin B9, more Vitamin B12 and 10.6 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A and 92.4 times more Vitamin K than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate and Raw Broccoli have similar amounts of Vitamin C per 7 oz.
• Both Formulated bar, POWER BAR, chocolate as well as Raw Broccoli have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Formulated bar, POWER BAR, chocolate vs Broccoli:

• Formulated bar, POWER BAR, chocolate has 10.7 times more Calcium, 29.2 times more Copper, 16 times more Iron, 11.8 times more Magnesium, 7.7 times more Manganese, 9.3 times more Phosphorus, 3.1 times more Selenium, 9.3 times more Sodium and 24.3 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 9.1 times more Water than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate and Raw Broccoli have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Formulated bar, POWER BAR, chocolate has 10.7 times more Energy, 8.4 times more Fat, 11.6 times more Saturated Fat, 11.5 times more Omega 6, 10.5 times more Carbohydrate, 17.7 times more Sugars, 23.5 times more Fructose, 2.2 times more Fiber and 5 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 2.5 times more Omega 3 than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.