Comparing Nutrients in 7 ounces Snacks, granola bites, mixed flavors VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bites, mixed flavors	6%	35%	59%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Snacks, granola bites, mixed flavors	Broccoli Raab	Recommended Dietary Allowance
Energy	31% 895kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	36% 34.7g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	61.3% 19.6g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	27% 4.6g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 132g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	82% 59.5g	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.22g	g per day for Men 19-50 years
Fiber	29.8% 11.3g	14% 5.36g	38g per day for Men 19-50 years
Protein	25.4% 14.2g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bites, mixed flavors	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.7% 4.6mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	26% 0.34mg	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	16.4% 65.5μg	41% 165μg	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	0.44% 0.4mg	44.5% 40mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.33% 2IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	33.2% 5mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bites, mixed flavors	Broccoli Raab	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	54.5% 0.49mg	9.26% 0.083mg	0.9mg per day for Men 19-50 years
Fluoride	0.015% 0.6μg	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	38.7% 3.1mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	32.6% 137mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	145% 3.34mg	34% 0.78mg	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	61.2% 429mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	16.6% 566mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	72% 39.7μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	22% 331mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	34.6% 3.8mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	0.42% 15.6g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bites, mixed flavors VS Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, granola bites, mixed flavors versus 7 oz of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, granola bites, mixed flavors vs Broccoli Raab:

• 7 ounces of Snacks, granola bites, mixed flavors have 1.2 times more Vitamin B1, 1.9 times more Vitamin B3, 1.4 times more Vitamin B5, more Vitamin B12 and 1.5 times more Vitamin E than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 65.5 times more Vitamin A, 2.5 times more Vitamin B9, 101 times more Vitamin C and 24.6 times more Vitamin K than Snacks, granola bites, mixed flavors.
• Both Snacks, granola bites, mixed flavors and Broccoli Raab provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Snacks, granola bites, mixed flavors have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Broccoli Raab have insufficient amounts of Vitamin B12
• Both Snacks, granola bites, mixed flavors as well as Raw Broccoli Raab have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Snacks, granola bites, mixed flavors vs Broccoli Raab:

• 7 ounces of Snacks, granola bites, mixed flavors have 5.9 times more Copper, 3.1 times more Magnesium, 4.3 times more Manganese, 3 times more Phosphorus, 1.5 times more Potassium, 20 times more Selenium, 5.1 times more Sodium and 2.5 times more Zinc than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 2.6 times more Calcium, 1.4 times more Iron and 11.7 times more Water than Snacks, granola bites, mixed flavors.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, granola bites, mixed flavors have 20.5 times more Energy, 35.7 times more Fat, 119.1 times more Saturated Fat, 80 times more Omega 6, 23.3 times more Carbohydrate, 78.9 times more Sugars, 2.1 times more Fiber and 2.3 times more Protein than Broccoli Raab.
• Both Snacks, granola bites, mixed flavors and Broccoli Raab offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6