Comparing Nutrients in 7 ounces Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	4%	18%	78%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Boiled Broccoli	Recommended Dietary Allowance
Energy	28% 810kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.5g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	13% 4.13g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	21% 3.57g	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	121% 157g	11% 14.2g	130g per day for Men 19-50 years
Sugars	80% 58g	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	22% 8.33g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	14.8% 8.28g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.3% 0.38mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	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	8.43% 33.7μg	53.6% 214μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.5% 0.06μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 0.99mg	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	29.5% 4.43mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	233% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Boiled Broccoli	Recommended Dietary Allowance
Calcium	66% 661mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	67.7% 0.61mg	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	37.2% 2.98mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	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	43% 302mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	41.4% 621mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	22% 2.44mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.33% 12.4g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar vs Boiled Broccoli:

• Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar have 3 times more Vitamin B1, 1.9 times more Vitamin B3, more Vitamin B12 and 1.5 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 25.7 times more Vitamin A, 1.6 times more Vitamin B2, 1.6 times more Vitamin B6, 6.4 times more Vitamin B9, 129.8 times more Vitamin C and 50.4 times more Vitamin K than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.
• Both Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar and Boiled and Drained Broccoli have similar amounts of Vitamin B5 per 7 oz.
• Both Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar vs Boiled Broccoli:

• Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar have 8.3 times more Calcium, 5 times more Copper, 2.2 times more Iron, 3.4 times more Magnesium, 7.2 times more Manganese, 2.3 times more Phosphorus, 6.3 times more Selenium, 7.6 times more Sodium and 2.7 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Potassium and 14.3 times more Water than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.

Comparison of macro-nutrients per 7 ounces:

• Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar have 11.7 times more Energy, 20.3 times more Fat, 26.4 times more Saturated Fat, 35.3 times more Omega 6, 11 times more Carbohydrate, 21 times more Sugars, 1.3 times more Fiber and 1.8 times more Protein than Boiled and Drained Broccoli.
• Both Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar and Boiled and Drained Broccoli have similar amounts of Omega 3 per 7 oz.
• Both Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.