Comparing Nutrients in 100 grams Boiled Broccoli VS Snacks, granola bar, fruit-filled, nonfat

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%

Macro Nutrients

	Boiled Broccoli	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Energy	1.2% 35kcal	11.8% 342kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	1.95% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.52% 7.18g	59.7% 77.6g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	62.4% 45.2g	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	1.02% 0.74g	10.3% 7.46g	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	% 0.49g	% 4.27g	g per day for Men 19-50 years
Sucrose	% 0.08g	% 33.5g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	19.5% 7.4g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	122% 1.6mg	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	27% 108μg	79% 316μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.5% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	72% 65mg	1.9% 1.7mg	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	9.67% 1.45mg	1.47% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	1.1% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Calcium	4% 40mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	0% 0μg	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	8.38% 0.67mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	NA	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	9.57% 67mg	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	6.47% 220mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	15% 8.3μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	13% 1.42mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.37% 13.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Snacks, granola bar, fruit-filled, nonfat:

• Boiled and Drained Broccoli has 77 times more Vitamin A, 2.1 times more Vitamin B1, 1.8 times more Vitamin B2, 1.4 times more Vitamin B3, 38.2 times more Vitamin C, 6.6 times more Vitamin E and 108.5 times more Vitamin K than Snacks, granola bar, fruit-filled, nonfat.
• While Snacks, granola bar, fruit-filled, nonfat contain 8 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin B12 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Broccoli vs Snacks, granola bar, fruit-filled, nonfat:

• Boiled and Drained Broccoli has 13.3 times more Calcium, 1.3 times more Potassium, 2.6 times more Sodium and 6.5 times more Water than Snacks, granola bar, fruit-filled, nonfat.
• While Snacks, granola bar, fruit-filled, nonfat contain 3.8 times more Copper, 6 times more Iron, 2.4 times more Magnesium, 1.8 times more Phosphorus, 5.2 times more Selenium and 3.2 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Fluoride in 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Broccoli has 6.3 times more Omega 3 than Snacks, granola bar, fruit-filled, nonfat.
• While Snacks, granola bar, fruit-filled, nonfat contain 9.8 times more Energy, 6.5 times more Omega 6, 10.8 times more Carbohydrate, 32.5 times more Sugars, 10.1 times more Fructose, 2.2 times more Fiber and 2.5 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.