Comparing Nutrients in 7 ounces Snacks, granola bar, fruit-filled, nonfat VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Broccoli	27%	8%	65%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Broccoli	Recommended Dietary Allowance
Energy	23.4% 679kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	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	118% 154g	10% 13g	130g per day for Men 19-50 years
Sugars	124% 89.8g	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	20.4% 15g	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	% 8.47g	% 0.97g	g per day for Men 19-50 years
Sucrose	% 66.5g	% 0.2g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	21% 11.7g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Broccoli	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	243% 3.16mg	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	157% 627μg	31.3% 125μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15% 0.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.75% 3.37mg	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	2.9% 0.44mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Broccoli	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	51.6% 0.46mg	11% 0.097mg	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	99% 7.94mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	34.6% 242mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	13% 437mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	30% 16.5μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.73% 27g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, granola bar, fruit-filled, nonfat vs Broccoli:

• Snacks, granola bar, fruit-filled, nonfat have 9.1 times more Vitamin B6, 5 times more Vitamin B9 and more Vitamin B12 than Raw Broccoli.
• While Raw Broccoli contains 31 times more Vitamin A, 2.4 times more Vitamin B1, 1.7 times more Vitamin B2, 1.6 times more Vitamin B3, 52.5 times more Vitamin C, 3.5 times more Vitamin E and 78.2 times more Vitamin K than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Raw Broccoli have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Snacks, granola bar, fruit-filled, nonfat vs Broccoli:

• Snacks, granola bar, fruit-filled, nonfat have 4.8 times more Copper, 5.5 times more Iron, 2.4 times more Magnesium, 1.8 times more Phosphorus, 3.3 times more Selenium and 3.5 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 15.7 times more Calcium, 1.4 times more Potassium, 2.1 times more Sodium and 6.5 times more Water than Snacks, granola bar, fruit-filled, nonfat.

Comparison of macro-nutrients per 7 ounces:

• Snacks, granola bar, fruit-filled, nonfat have 10.1 times more Energy, 6.8 times more Omega 6, 11.7 times more Carbohydrate, 26.6 times more Sugars, 11 times more Fructose, 2.8 times more Fiber and 2.1 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 3.3 times more Omega 3 than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Raw Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.