Comparing Nutrients in 7 ounces Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	27% 780kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	29% 9.3g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	14.3% 2.43g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	74.7% 54g	4.02% 2.9g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31% 11.7g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	63.4% 35.5g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	11% 99μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.51mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.4% 3.75mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	164% 2.13mg	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	107% 427μg	46.6% 187μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	266% 6.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	42.6% 38.3mg	151% 136mg	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	136% 20.4mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	86% 861mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	174% 1.57mg	7.94% 0.071mg	0.9mg per day for Men 19-50 years
Fluoride	0.02% 0.79μg	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	129% 10.3mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	22% 0.51mg	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	74.6% 522mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	17.5% 595mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	64.3% 964mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	87% 9.6mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.51% 18.7g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors versus 7 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors vs Frozen Broccoli Spears:

• 7 ounces of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 3.6 times more Vitamin B1, 1.6 times more Vitamin B2, 4.1 times more Vitamin B3, 1.3 times more Vitamin B5, 6.1 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin B12 and 7.6 times more Vitamin E than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 3.5 times more Vitamin C and 59.6 times more Vitamin K than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Frozen Broccoli Spears provide similar amounts of Vitamin A per seven ounces.
• 7 ounces of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin K
• 7 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors as well as Frozen Broccoli Spears have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors vs Frozen Broccoli Spears:

• 7 ounces of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 10.6 times more Calcium, 21.9 times more Copper, 7.2 times more Iron, 5.4 times more Magnesium, 4.3 times more Manganese, 4.5 times more Phosphorus, 3.2 times more Selenium, 28.6 times more Sodium and 14.2 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 9.6 times more Water than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Frozen Broccoli Spears contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 13.6 times more Energy, 27.1 times more Fat, 90.1 times more Saturated Fat, 33 times more Omega 6, 11.1 times more Carbohydrate, 18.6 times more Sugars, 2 times more Fiber and 5.8 times more Protein than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.8 times more Omega 3 than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6