Comparing Nutrients in 7 ounces Snacks, CLIF BAR, mixed flavors VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, CLIF BAR, mixed flavors	16%	14%	70%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Snacks, CLIF BAR, mixed flavors	Boiled Broccoli	Recommended Dietary Allowance
Energy	23.7% 687kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.7g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	9.12% 2.9g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	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	100% 130g	11% 14.2g	130g per day for Men 19-50 years
Sugars	86.6% 62.7g	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	38.6% 14.7g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	52% 29g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Snacks, CLIF BAR, mixed flavors	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.2% 0.74mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.7% 8.76mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.7% 4.4mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.8% 1.17mg	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	58.5% 234μg	53.6% 214μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	109% 2.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	194% 175mg	143% 129mg	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	3.18% 0.48mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73μg	233% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, CLIF BAR, mixed flavors	Boiled Broccoli	Recommended Dietary Allowance
Calcium	73% 730mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	97% 0.88mg	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	164% 13mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	69.5% 292mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	185% 4.26mg	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	83.3% 583mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	24% 818mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	25.8% 387mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	79.6% 8.75mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.59% 22g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, CLIF BAR, mixed flavors vs Boiled Broccoli:

• Snacks, CLIF BAR, mixed flavors have 8.7 times more Vitamin B1, 3 times more Vitamin B2, 8 times more Vitamin B3, 3.6 times more Vitamin B5, 2.9 times more Vitamin B6, more Vitamin B12 and 1.4 times more Vitamin C than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 77 times more Vitamin A, 6 times more Vitamin E and 3.8 times more Vitamin K than Snacks, CLIF BAR, mixed flavors.
• Both Snacks, CLIF BAR, mixed flavors and Boiled and Drained Broccoli have similar amounts of Vitamin B9 per 7 oz.
• Both Snacks, CLIF BAR, mixed flavors as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Snacks, CLIF BAR, mixed flavors vs Boiled Broccoli:

• Snacks, CLIF BAR, mixed flavors have 9.2 times more Calcium, 7.2 times more Copper, 9.9 times more Iron, 7 times more Magnesium, 11.1 times more Manganese, 4.4 times more Phosphorus, 1.4 times more Potassium, 12.9 times more Selenium, 4.8 times more Sodium and 9.8 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 8.1 times more Water than Snacks, CLIF BAR, mixed flavors.

Comparison of macro-nutrients per 7 ounces:

• Snacks, CLIF BAR, mixed flavors have 9.9 times more Energy, 14.3 times more Fat, 18.6 times more Saturated Fat, 1.8 times more Omega 3, 38.5 times more Omega 6, 9.1 times more Carbohydrate, 22.7 times more Sugars, 2.2 times more Fiber and 6.2 times more Protein than Boiled and Drained Broccoli.
• Both Snacks, CLIF BAR, mixed flavors as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.