Comparing Nutrients in 100 grams Broccoli VS Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	21%	27%	52%

Macro Nutrients

	Broccoli	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Energy	1.17% 34kcal	14% 403kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	12.6% 12g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	17.3% 5.52g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	7.75% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	15% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.64g	40.4% 52.5g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	23.3% 17g	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	0.94% 0.68g	0.51% 0.37g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	% 0.1g	% 9.26g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	5.04% 2.82g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Vitamin A	3.44% 31μg	41.6% 374μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	231% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	232% 37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	318% 16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	185% 2.4mg	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	15.8% 63μg	264% 1057μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	267% 6.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	99% 89.2mg	75.6% 68mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	21% 125IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.2% 0.78mg	56% 8.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	34% 40.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Calcium	4.7% 47mg	88.6% 886mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	157% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.043% 1.7μg	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	9.13% 0.73mg	178% 14mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	78.3% 329mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	113% 2.6mg	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	9.43% 66mg	112% 785mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	12% 412mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	114% 62.5μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	25.7% 386mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	88.4% 9.72mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Broccoli vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• Raw Broccoli has 1.3 times more Vitamin C and 2.5 times more Vitamin K than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contains 12.1 times more Vitamin A, 1.7 times more Vitamin B1, 25.6 times more Vitamin B2, 58.1 times more Vitamin B3, 27.7 times more Vitamin B5, 13.7 times more Vitamin B6, 16.8 times more Vitamin B9, more Vitamin B12, more Vitamin D and 10.8 times more Vitamin E than Raw Broccoli.

Comparing minerals per 100 grams for Broccoli vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• Raw Broccoli has 9.5 times more Water than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contains 18.9 times more Calcium, 28.8 times more Copper, 19.5 times more Iron, 15.7 times more Magnesium, 12.3 times more Manganese, 11.9 times more Phosphorus, 1.3 times more Potassium, 25 times more Selenium, 11.7 times more Sodium and 23.7 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 100 grams:

• Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contains 11.9 times more Energy, 32.9 times more Fat, 48.4 times more Saturated Fat, 2 times more Omega 3, 52.7 times more Omega 6, 7.9 times more Carbohydrate, 9.9 times more Sugars, 1.7 times more Fiber and 7.4 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.