Comparing Nutrients in 7 ounces Snacks, granola bar, with coconut, chocolate coated VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, with coconut, chocolate coated	4%	55%	41%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Snacks, granola bar, with coconut, chocolate coated	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	36.3% 1054kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	66% 64g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	141% 45g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	36% 6.15g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.3% 110g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	94% 68g	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	32.4% 12.3g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, with coconut, chocolate coated	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	20% 0.26mg	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	4.47% 18μg	27.8% 111μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.8% 0.14μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 0.99mg	88.4% 79.6mg	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	3.97% 0.6mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, with coconut, chocolate coated	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	70.3% 0.63mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	43.4% 3.47mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	NA	19.2% 0.44mg	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	43.7% 306mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	15% 504mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	59% 32.5μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	20% 302mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.33% 12g	4.87% 180g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, granola bar, with coconut, chocolate coated vs Cooked Chopped Frozen Broccoli:

• Snacks, granola bar, with coconut, chocolate coated have 2.5 times more Vitamin B1 and more Vitamin B12 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 6.2 times more Vitamin B9, 80.2 times more Vitamin C, 4.4 times more Vitamin E and 62.9 times more Vitamin K than Snacks, granola bar, with coconut, chocolate coated.
• Both Snacks, granola bar, with coconut, chocolate coated and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 7 oz.
• Both Snacks, granola bar, with coconut, chocolate coated as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Snacks, granola bar, with coconut, chocolate coated vs Cooked Chopped Frozen Broccoli:

• Snacks, granola bar, with coconut, chocolate coated have 1.3 times more Calcium, 9.4 times more Copper, 2.9 times more Iron, 4.3 times more Magnesium, 3.1 times more Phosphorus, 1.8 times more Potassium, 23.4 times more Selenium, 13.8 times more Sodium and 4.2 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 14.9 times more Water than Snacks, granola bar, with coconut, chocolate coated.

Comparison of macro-nutrients per 7 ounces:

• Snacks, granola bar, with coconut, chocolate coated have 19 times more Energy, 268.3 times more Fat, 1262.2 times more Saturated Fat, 238.5 times more Omega 6, 10.3 times more Carbohydrate, 23.3 times more Sugars, 2.1 times more Fiber and 1.7 times more Protein than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Omega 3 than Snacks, granola bar, with coconut, chocolate coated.
• Both Snacks, granola bar, with coconut, chocolate coated as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.