Comparing Nutrients in 7 ounces Snacks, granola bars, hard, chocolate chip VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, chocolate chip	6%	32%	62%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Snacks, granola bars, hard, chocolate chip	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	30% 869kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	33.3% 32.3g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	70.8% 22.6g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	14.2% 2.42g	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	110% 143g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	NA	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	26% 14.5g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, chocolate chip	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.9% 1.1mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	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	6.45% 25.8μg	33.2% 133μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	124% 112mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, chocolate chip	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	15.3% 153mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	8.38% 0.075mg	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	75.7% 6.05mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	25.4% 0.58mg	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	58% 405mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	14.7% 498mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	45% 25μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	45.5% 683mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	35% 3.83mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	4.9% 181g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, granola bars, hard, chocolate chip vs Frozen Chopped Broccoli:

• Snacks, granola bars, hard, chocolate chip have 3.4 times more Vitamin B1 and 1.8 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 26 times more Vitamin A, 2.2 times more Vitamin B6, 5.2 times more Vitamin B9 and 564 times more Vitamin C than Snacks, granola bars, hard, chocolate chip.
• Both Snacks, granola bars, hard, chocolate chip and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2 and Vitamin B3 per 7 oz.
• Both Snacks, granola bars, hard, chocolate chip as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Snacks, granola bars, hard, chocolate chip vs Frozen Chopped Broccoli:

• Snacks, granola bars, hard, chocolate chip have 1.4 times more Calcium, 6.9 times more Copper, 3.8 times more Iron, 4 times more Magnesium, 5.1 times more Manganese, 4.1 times more Phosphorus, 4.5 times more Selenium, 14.3 times more Sodium and 4 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 38.1 times more Water than Snacks, granola bars, hard, chocolate chip.
• Both Snacks, granola bars, hard, chocolate chip and Frozen Chopped Broccoli, Unprepared have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, granola bars, hard, chocolate chip have 16.8 times more Energy, 56.2 times more Fat, 259.3 times more Saturated Fat, 39.4 times more Omega 6, 15.1 times more Carbohydrate, 1.5 times more Fiber and 2.6 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.1 times more Omega 3 than Snacks, granola bars, hard, chocolate chip.
• Both Snacks, granola bars, hard, chocolate chip as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.