Comparing Nutrients in 7 ounces Snack, Mixed Berry Bar VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snack, Mixed Berry Bar	14%	25%	61%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Snack, Mixed Berry Bar	Boiled Broccoli	Recommended Dietary Allowance
Energy	26.2% 760kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	21.5% 21g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	24% 7.63g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	22.6% 3.84g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	11% 14.2g	130g per day for Men 19-50 years
Sugars	72% 52.2g	3.8% 2.76g	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	NA	2.03% 1.47g	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	NA	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	41.3% 15.7g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	46.6% 26g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Snack, Mixed Berry Bar	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	5.95% 53.6μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.7% 2.2mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	30.5% 0.4mg	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	14% 55.6μg	53.6% 214μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	42% 1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.32% 1.2mg	143% 129mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.66% 3.97IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.84% 0.58mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	233% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Mixed Berry Bar	Boiled Broccoli	Recommended Dietary Allowance
Calcium	21% 208mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	54% 0.48mg	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	0.57% 23μg	0.2% 7.94μg	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	47% 3.75mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	16.7% 0.38mg	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	97% 681mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	26% 885mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	71.4% 39.3μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	59% 887mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	47.6% 5.24mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.83% 30.8g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snack, Mixed Berry Bar vs Boiled Broccoli:

• Snack, Mixed Berry Bar has 4.5 times more Vitamin B1, 2.3 times more Vitamin B2, 1.6 times more Vitamin B3, 1.8 times more Vitamin B5 and more Vitamin B12 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.9 times more Vitamin A, 1.7 times more Vitamin B6, 3.9 times more Vitamin B9, 108.2 times more Vitamin C, 5 times more Vitamin E and 88.2 times more Vitamin K than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Snack, Mixed Berry Bar vs Boiled Broccoli:

• Snack, Mixed Berry Bar has 2.6 times more Calcium, 4 times more Copper, 2.8 times more Iron, 4.3 times more Magnesium, 10.1 times more Manganese, 5.1 times more Phosphorus, 1.5 times more Potassium, 12.4 times more Selenium, 10.9 times more Sodium and 5.9 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 5.8 times more Water than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snack, Mixed Berry Bar has 10.9 times more Energy, 25.7 times more Fat, 48.7 times more Saturated Fat, 37.9 times more Omega 6, 8.2 times more Carbohydrate, 18.9 times more Sugars, 2.4 times more Fiber and 5.5 times more Protein than Boiled and Drained Broccoli.
• Both Snack, Mixed Berry Bar and Boiled and Drained Broccoli have similar amounts of Omega 3 per 7 oz.
• Both Snack, Mixed Berry Bar as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.