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

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, plain	8%	37%	55%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Snacks, granola bars, hard, plain	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	32.2% 935kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	40.5% 39.3g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	14.7% 4.7g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	140% 23.8g	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	98% 128g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	78.2% 56.7g	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	27.7% 10.5g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	35.8% 20g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, plain	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	43.7% 0.52mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.14mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.3% 1.6mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	11.4% 45.6μg	33.2% 133μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2% 1.8mg	124% 112mg	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	27.7% 4.15mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, plain	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	12% 121mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	86.4% 0.78mg	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	73% 5.85mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	46% 192mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	153% 3.53mg	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	78.5% 550mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	19.6% 667mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	58.5% 32μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	39% 583mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	36.6% 4.03mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.21% 7.74g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, hard, plain VS Frozen Chopped Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, granola bars, hard, plain versus 7 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Snacks, granola bars, hard, plain have 5 times more Vitamin B1, 1.2 times more Vitamin B2, 3.4 times more Vitamin B3, 2.9 times more Vitamin B5 and 1.7 times more Vitamin E than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 26 times more Vitamin A, 1.5 times more Vitamin B6, 2.9 times more Vitamin B9, 62.7 times more Vitamin C and 5.6 times more Vitamin K than Snacks, granola bars, hard, plain.
• 7 ounces of Snacks, granola bars, hard, plain have insufficient amounts of Vitamin A and Vitamin C
• Both Snacks, granola bars, hard, plain as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Snacks, granola bars, hard, plain have 10.3 times more Copper, 3.6 times more Iron, 5.4 times more Magnesium, 6 times more Manganese, 5.5 times more Phosphorus, 1.6 times more Potassium, 5.8 times more Selenium, 12.3 times more Sodium and 4.2 times more Zinc than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 23.5 times more Water than Snacks, granola bars, hard, plain.
• Both Snacks, granola bars, hard, plain and Frozen Chopped Broccoli contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, granola bars, hard, plain have 18.1 times more Energy, 68.3 times more Fat, 53.9 times more Saturated Fat, 386.8 times more Omega 6, 13.5 times more Carbohydrate, 21.2 times more Sugars, 1.8 times more Fiber and 3.6 times more Protein than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 1.8 times more Omega 3 than Snacks, granola bars, hard, plain.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6