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

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	27% 780kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	29% 9.3g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	14.3% 2.43g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	74.7% 54g	1.7% 1.23g	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	0.66% 0.48g	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	% 0.46g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	31% 11.7g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	63.4% 35.5g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	11% 99μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.51mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.4% 3.75mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	164% 2.13mg	33.6% 0.44mg	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	35.2% 141μg	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	81.6% 73.4mg	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	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	86% 861mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	174% 1.57mg	16.5% 0.15mg	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	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	32.8% 0.75mg	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	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	17.5% 595mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	64.3% 964mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	87% 9.6mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	0.51% 18.7g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors VS Cooked Broccoli Raab 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 Cooked Broccoli Raab 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 Cooked Broccoli Raab:

• 7 ounces of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 4.9 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin B12 and 4.1 times more Vitamin E than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 4.5 times more Vitamin A, 1.4 times more Vitamin B5, 1.9 times more Vitamin C and 150.6 times more Vitamin K than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Cooked Broccoli Raab provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin K
• 7 ounces of Cooked Broccoli Raab have insufficient amounts of Vitamin B12
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors as well as Cooked Broccoli Raab have insufficient amounts of Vitamin D in seven ounces.

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

• 7 ounces of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 3.7 times more Calcium, 10.5 times more Copper, 4.1 times more Iron, 3.2 times more Magnesium, 2.9 times more Manganese, 3.2 times more Phosphorus, 4.7 times more Selenium, 8.7 times more Sodium and 8.9 times more Zinc than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 9.7 times more Water than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Cooked Broccoli Raab 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 15.7 times more Energy, 17.8 times more Fat, 52.7 times more Saturated Fat, 39.4 times more Omega 6, 19.1 times more Carbohydrate, 44 times more Sugars, 2.1 times more Fiber and 4.7 times more Protein than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 4.5 times more Omega 3 than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6