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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%

Macro Nutrients

	Frozen Chopped Broccoli	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Energy	0.9% 26kcal	11.8% 342kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	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	3.68% 4.8g	59.7% 77.6g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	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	1.14% 0.83g	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	% 0.75g	% 4.27g	g per day for Men 19-50 years
Sucrose	NA	% 33.5g	g per day for Men 19-50 years
Fiber	7.9% 3g	19.5% 7.4g	38g per day for Men 19-50 years
Protein	5% 2.8g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Vitamin A	5.78% 52μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	16.8% 67μg	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	62.7% 56.4mg	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	8.13% 1.22mg	1.47% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	1.1% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Calcium	5.6% 56mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	10% 0.81mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	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	7.14% 50mg	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	6.47% 220mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	15% 8.3μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	13% 1.42mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0.37% 13.7g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has 52 times more Vitamin A, 1.8 times more Vitamin B1, 1.4 times more Vitamin B2, 33.2 times more Vitamin C, 5.5 times more Vitamin E and 62.4 times more Vitamin K than Snacks, granola bar, fruit-filled, nonfat.
• While Snacks, granola bar, fruit-filled, nonfat contain 12.2 times more Vitamin B6, 4.7 times more Vitamin B9 and more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Snacks, granola bar, fruit-filled, nonfat have similar amounts of Vitamin B3 per 100 g.
• Both Frozen Chopped Broccoli, Unprepared as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin D in 100 g.

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

• Frozen Chopped Broccoli, Unprepared has 18.7 times more Calcium, 1.5 times more Sodium and 6.7 times more Water than Snacks, granola bar, fruit-filled, nonfat.
• While Snacks, granola bar, fruit-filled, nonfat contain 6.2 times more Copper, 4.9 times more Iron, 2.8 times more Magnesium, 2.4 times more Phosphorus, 3 times more Selenium and 3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Snacks, granola bar, fruit-filled, nonfat have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Frozen Chopped Broccoli, Unprepared has 5.5 times more Omega 3 than Snacks, granola bar, fruit-filled, nonfat.
• While Snacks, granola bar, fruit-filled, nonfat contain 13.2 times more Energy, 10.7 times more Omega 6, 16.2 times more Carbohydrate, 33.5 times more Sugars, 9 times more Fructose, 2.5 times more Fiber and 2.1 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.