Comparing Nutrients in 100 grams Boiled Broccoli VS Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	8%	38%	54%

Macro Nutrients

	Boiled Broccoli	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Recommended Dietary Allowance
Energy	1.2% 35kcal	15% 432kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	20.6% 20g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	26.7% 4.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.34% 1mg	290mg per day for Men 19-50 years
Carbohydrate	5.52% 7.18g	48% 62.2g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	NA	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	11% 4.2g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	19.7% 3.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	7.7% 0.1mg	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	8.25% 33μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	18.8% 0.45μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	72% 65mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.67% 1.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Recommended Dietary Allowance
Calcium	4% 40mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	44.4% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	8.38% 0.67mg	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	58.7% 1.35mg	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	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	11% 377mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	NA	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	22% 328mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.16% 5.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip:

• Boiled and Drained Broccoli has 38.5 times more Vitamin A, 2 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• While Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip contain 1.9 times more Vitamin B1, 5.7 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have similar amounts of Vitamin B2 and Vitamin B5 per 100 g.

Comparing minerals per 100 grams for Boiled Broccoli vs Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip:

• Boiled and Drained Broccoli has 15.1 times more Water than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• While Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip contain 2 times more Calcium, 6.6 times more Copper, 2.9 times more Iron, 4.2 times more Magnesium, 7 times more Manganese, 3.9 times more Phosphorus, 1.3 times more Potassium, 8 times more Sodium and 3.8 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Broccoli has 4 times more Omega 3 than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• While Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip contain 12.3 times more Energy, 48.8 times more Fat, 70.8 times more Saturated Fat, 89 times more Omega 6, 8.7 times more Carbohydrate, 1.3 times more Fiber and 4.1 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.