Comparing Nutrients in 100 grams Broccoli Raab VS Snack, Mixed Berry Bar

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Snack, Mixed Berry Bar	14%	25%	61%

Macro Nutrients

	Broccoli Raab	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Energy	0.76% 22kcal	13.2% 383kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	12% 3.85g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	11.4% 1.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.2% 2.85g	45.3% 59g	130g per day for Men 19-50 years
Sugars	0.52% 0.38g	36.3% 26.3g	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	0.23% 0.17g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	20.8% 7.9g	38g per day for Men 19-50 years
Protein	5.66% 3.17g	23.5% 13g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	3% 27μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.63% 1.22mg	5.36% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.44% 0.32mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	8.92% 0.12mg	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	20.8% 83μg	7% 28μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	21.3% 0.51μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22.4% 20mg	0.67% 0.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.33% 2IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11% 1.62mg	1.93% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	187% 224μg	1.33% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Calcium	11% 108mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.29% 11.5μg	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	26.8% 2.14mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	17% 0.4mg	85.3% 1.96mg	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	10.4% 73mg	49% 343mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	13% 446mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	36% 20μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	29.8% 447mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Snack, Mixed Berry Bar per 100 g

Compare the macro and micronutrient content in 100 g of Broccoli Raab versus 100 g of Snack, Mixed Berry Bar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Broccoli Raab vs Snack, Mixed Berry Bar:

• 100 grams of Broccoli Raab have 4.9 times more Vitamin A, 1.4 times more Vitamin B3, 1.5 times more Vitamin B6, 3 times more Vitamin B9, 33.7 times more Vitamin C, 5.6 times more Vitamin E and 140 times more Vitamin K than Snack, Mixed Berry Bar.
• While 100 g of Snack, Mixed Berry Bar contain 1.7 times more Vitamin B1, 2.2 times more Vitamin B2, 3.4 times more Vitamin B5 and more Vitamin B12 than Raw Broccoli Raab.
• 100 grams of Broccoli Raab have insufficient amounts of Vitamin B12
• 100 grams of Snack, Mixed Berry Bar have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Snack, Mixed Berry Bar have insufficient amounts of Vitamin D in 100 grams.

Comparing minerals per 100 grams for Broccoli Raab vs Snack, Mixed Berry Bar:

• 100 grams of Broccoli Raab have 6 times more Water than Snack, Mixed Berry Bar.
• While 100 g of Snack, Mixed Berry Bar contain 5.8 times more Copper, 4.1 times more Magnesium, 5 times more Manganese, 4.7 times more Phosphorus, 2.3 times more Potassium, 19.8 times more Selenium, 13.5 times more Sodium and 3.4 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Snack, Mixed Berry Bar contain similar levels of Calcium and Iron per 100 grams.
• 100 grams of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Broccoli Raab have 1.5 times more Omega 3 than Snack, Mixed Berry Bar.
• While 100 g of Snack, Mixed Berry Bar contain 17.4 times more Energy, 21.5 times more Fat, 46.3 times more Saturated Fat, 66.7 times more Omega 6, 20.6 times more Carbohydrate, 69.3 times more Sugars, 2.9 times more Fiber and 4.2 times more Protein than Raw Broccoli Raab.
• 100 grams of Broccoli Raab provide inadequate amounts of Energy and Omega 6