Comparing Nutrients in 7 ounces Snacks, granola bars, soft, uncoated, peanut butter VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, peanut butter	10%	32%	58%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, peanut butter	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	29% 845kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	32.3% 31.4g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	22.6% 7.24g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	49.3% 8.37g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	NA	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	22.5% 8.53g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	37.2% 21g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, peanut butter	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.7% 0.45mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.24mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	26.7% 0.35mg	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	16% 63.5μg	46.6% 187μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.5% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	151% 136mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, uncoated, peanut butter	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	18% 181mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	7.94% 0.071mg	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	53% 4.23mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	121% 2.78mg	22% 0.51mg	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	71% 496mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	17% 577mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	68% 37.5μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	54% 812mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.39% 14.5g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, soft, uncoated, peanut butter VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, granola bars, soft, uncoated, peanut butter versus 7 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, granola bars, soft, uncoated, peanut butter vs Frozen Broccoli Spears:

• 7 ounces of Snacks, granola bars, soft, uncoated, peanut butter have 3.2 times more Vitamin B1, 1.3 times more Vitamin B2, 6.8 times more Vitamin B3, 2.2 times more Vitamin B5 and more Vitamin B12 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 28.5 times more Vitamin A, 1.7 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, soft, uncoated, peanut butter.
• 7 ounces of Snacks, granola bars, soft, uncoated, peanut butter have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin B12

Comparing minerals per 7 ounces for Snacks, granola bars, soft, uncoated, peanut butter vs Frozen Broccoli Spears:

• 7 ounces of Snacks, granola bars, soft, uncoated, peanut butter have 2.2 times more Calcium, 18.3 times more Copper, 3 times more Iron, 5.4 times more Magnesium, 5.5 times more Manganese, 4.2 times more Phosphorus, 9.9 times more Selenium, 24.1 times more Sodium and 5.5 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 12.4 times more Water than Snacks, granola bars, soft, uncoated, peanut butter.
• Both Snacks, granola bars, soft, uncoated, peanut butter and Frozen Broccoli Spears contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, granola bars, soft, uncoated, peanut butter have 14.7 times more Energy, 46.5 times more Fat, 70.2 times more Saturated Fat, 114.1 times more Omega 6, 12 times more Carbohydrate, 1.4 times more Fiber and 3.4 times more Protein than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 4.2 times more Omega 3 than Snacks, granola bars, soft, uncoated, peanut butter.
• 7 ounces of Snacks, granola bars, soft, uncoated, peanut butter provide inadequate amounts of Omega 3
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6