Comparing Nutrients in 100 grams Boiled Broccoli VS Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%

Macro Nutrients

	Boiled Broccoli	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Energy	1.2% 35kcal	13.6% 393kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	9.5% 9.23g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	14.6% 4.7g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	7.2% 1.22g	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	46% 59.6g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	37.7% 27.3g	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	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	% 0.49g	NA	g per day for Men 19-50 years
Sucrose	% 0.08g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	21.6% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	13.8% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	6.32% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	82.5% 1.07mg	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	53.8% 215μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	134% 3.22μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	72% 65mg	21.4% 19.3mg	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	68.5% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Calcium	4% 40mg	43.4% 434mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	87.8% 0.79mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	0.01% 0.4μg	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	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	48% 1.1mg	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	37.6% 263mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	8.82% 300mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	11% 6.1μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	32.4% 486mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	44% 4.83mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.25% 9.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• Boiled and Drained Broccoli has 1.5 times more Vitamin A, 1.9 times more Vitamin B5, 3.4 times more Vitamin C and 83 times more Vitamin K than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 4.1 times more Vitamin B1, 1.5 times more Vitamin B2, 3.4 times more Vitamin B3, 5.4 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin B12 and 7.1 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Broccoli vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• Boiled and Drained Broccoli has 9.5 times more Water than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 10.9 times more Calcium, 13 times more Copper, 7.8 times more Iron, 4.1 times more Magnesium, 5.7 times more Manganese, 3.9 times more Phosphorus, 3.8 times more Selenium, 11.9 times more Sodium and 10.7 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have similar amounts of Potassium per 100 g.
• Both Boiled and Drained Broccoli as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Fluoride in 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Broccoli has 2.6 times more Omega 3 than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 11.2 times more Energy, 22.5 times more Fat, 59.3 times more Saturated Fat, 24 times more Omega 6, 8.3 times more Carbohydrate, 19.6 times more Sugars, 1.8 times more Fiber and 7.5 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.