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

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%

Macro Nutrients

	Cooked Broccoli Raab	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Energy	0.86% 25kcal	11.8% 342kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	12.6% 0.2g	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	2.4% 3.12g	59.7% 77.6g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	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	0.33% 0.24g	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	% 0.23g	% 4.27g	g per day for Men 19-50 years
Sucrose	% 0.15g	% 33.5g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	19.5% 7.4g	38g per day for Men 19-50 years
Protein	6.84% 3.83g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Vitamin A	25.2% 227μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	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	17.8% 71μg	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	41% 37mg	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	17% 2.53mg	1.47% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	213% 256μg	1.1% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Calcium	11.8% 118mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	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	16% 1.27mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	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	11.7% 82mg	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	6.47% 220mg	3400mg per day for Men 19-50 years
Selenium	2.36% 1.3μg	15% 8.3μg	55μg per day for Men 19-50 years
Sodium	3.73% 56mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	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

Nutrient Comparison: Cooked Broccoli Raab VS Snacks, granola bar, fruit-filled, nonfat per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Broccoli Raab versus 100 g of Snacks, granola bar, fruit-filled, nonfat to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Cooked Broccoli Raab have 227 times more Vitamin A, 5.6 times more Vitamin B1, 2 times more Vitamin B2, 5 times more Vitamin B3, 21.8 times more Vitamin C, 11.5 times more Vitamin E and 196.9 times more Vitamin K than Snacks, granola bar, fruit-filled, nonfat.
• While 100 g of Snacks, granola bar, fruit-filled, nonfat contain 7.2 times more Vitamin B6, 4.5 times more Vitamin B9 and more Vitamin B12 than Cooked Broccoli Raab.
• 100 grams of Cooked Broccoli Raab have insufficient amounts of Vitamin B12
• 100 grams of Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin D in 100 grams.

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

• 100 grams of Cooked Broccoli Raab have 39.3 times more Calcium, 1.6 times more Potassium, 3.5 times more Sodium and 6.7 times more Water than Snacks, granola bar, fruit-filled, nonfat.
• While 100 g of Snacks, granola bar, fruit-filled, nonfat contain 3.1 times more Copper, 3.1 times more Iron, 1.9 times more Magnesium, 1.5 times more Phosphorus, 6.4 times more Selenium and 2.6 times more Zinc than Cooked Broccoli Raab.
• 100 grams of Snacks, granola bar, fruit-filled, nonfat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Broccoli Raab have 10.6 times more Omega 3 than Snacks, granola bar, fruit-filled, nonfat.
• While 100 g of Snacks, granola bar, fruit-filled, nonfat contain 13.7 times more Energy, 24.9 times more Carbohydrate, 73 times more Sugars, 31.1 times more Fructose, 2.6 times more Fiber and 1.5 times more Protein than Cooked Broccoli Raab.
• 100 grams of Cooked Broccoli Raab provide inadequate amounts of Energy
• 100 grams of Snacks, granola bar, fruit-filled, nonfat provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Snacks, granola bar, fruit-filled, nonfat provide inadequate amounts of Omega 6 in 100 grams.