Comparing Nutrients in 100 grams Frozen Broccoli Spears VS Snacks, NUTRI-GRAIN FRUIT AND NUT BAR

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	9%	24%	67%

Macro Nutrients

	Frozen Broccoli Spears	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Energy	1% 29kcal	14% 403kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	6.03% 1.93g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	15% 2.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	51.3% 66.7g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	44.8% 32.5g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Vitamin A	6.33% 57μg	29.7% 267μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	38.8% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	47.4% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	5.22% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	47% 0.61mg	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	23.5% 94μg	31.8% 127μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	48.3% 1.16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76% 68.3mg	0.22% 0.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5.17% 31IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9% 1.35mg	25% 3.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.5% 101μg	1% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Calcium	4.1% 41mg	6.5% 65mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	48.4% 0.44mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.005% 0.2μg	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	9% 0.72mg	70.6% 5.65mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	62.7% 1.44mg	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	8.43% 59mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	9.65% 328mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	20.5% 11.3μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	13% 195mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	30% 3.28mg	11mg per day for Men 19-50 years
Water	2.45% 91g	0.3% 11.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Snacks, NUTRI-GRAIN FRUIT AND NUT BAR per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Broccoli Spears versus 100 g of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Broccoli Spears vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• 100 grams of Frozen Broccoli Spears have 341.5 times more Vitamin C and 84.5 times more Vitamin K than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While 100 g of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 4.7 times more Vitamin A, 6.5 times more Vitamin B1, 5.4 times more Vitamin B2, 13.9 times more Vitamin B3, 3.5 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin B12, more Vitamin D and 2.8 times more Vitamin E than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D
• 100 grams of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 100 grams for Frozen Broccoli Spears vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• 100 grams of Frozen Broccoli Spears have 8 times more Water than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While 100 g of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 1.6 times more Calcium, 12.1 times more Copper, 7.8 times more Iron, 6.6 times more Magnesium, 5.6 times more Manganese, 4.9 times more Phosphorus, 1.3 times more Potassium, 5.9 times more Selenium, 11.5 times more Sodium and 9.6 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Broccoli Spears have 2 times more Omega 3 than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While 100 g of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 13.9 times more Energy, 32.1 times more Fat, 37.1 times more Saturated Fat, 68.1 times more Omega 6, 12.5 times more Carbohydrate, 22.1 times more Sugars, 2.5 times more Fiber and 3.1 times more Protein than Frozen Broccoli Spears.
• 100 grams of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6