Comparing Nutrients in 100 grams Formulated bar, POWER BAR, chocolate VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Formulated bar, POWER BAR, chocolate	16%	8%	76%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Formulated bar, POWER BAR, chocolate	Boiled Broccoli	Recommended Dietary Allowance
Energy	12.5% 363kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	4.13% 1.32g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	1.56% 0.025g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	3.32% 0.57g	0.3% 0.051g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.6% 69.6g	5.52% 7.18g	130g per day for Men 19-50 years
Sugars	41.5% 30g	1.9% 1.4g	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	22% 16g	1.02% 0.74g	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	% 12g	% 0.49g	g per day for Men 19-50 years
Sucrose	% 0.52g	% 0.08g	g per day for Men 19-50 years
Fiber	15% 5.7g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	25.3% 14g	4.25% 2.38g	56g per day for Men 19-50 years

Vitamins

	Formulated bar, POWER BAR, chocolate	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.56% 77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	672% 8.06mg	5.25% 0.063mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.92mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	204% 32.6mg	3.46% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	318% 16mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	15.4% 0.2mg	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	154% 615μg	27% 108μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	233% 5.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	103% 92mg	72% 65mg	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	55% 8.28mg	9.67% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.92% 1.1μg	118% 141μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Formulated bar, POWER BAR, chocolate	Boiled Broccoli	Recommended Dietary Allowance
Calcium	50.4% 504mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	6.78% 0.061mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.1% 4μg	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	146% 11.7mg	8.38% 0.67mg	8mg per day for Men 19-50 years
Magnesium	59% 248mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	8.43% 0.19mg	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	87.7% 614mg	9.57% 67mg	700mg per day for Men 19-50 years
Potassium	10.6% 362mg	8.6% 293mg	3400mg per day for Men 19-50 years
Selenium	14% 7.8μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	20.5% 308mg	2.73% 41mg	1500mg per day for Men 19-50 years
Zinc	91% 9.96mg	4.1% 0.45mg	11mg per day for Men 19-50 years
Water	0.27% 9.83g	2.4% 89.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Formulated bar, POWER BAR, chocolate vs Boiled Broccoli:

• Formulated bar, POWER BAR, chocolate has 127.9 times more Vitamin B1, 15.6 times more Vitamin B2, 59 times more Vitamin B3, 25.8 times more Vitamin B5, 11 times more Vitamin B6, 5.7 times more Vitamin B9, more Vitamin B12, 1.4 times more Vitamin C and 5.7 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A and 128.3 times more Vitamin K than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams for Formulated bar, POWER BAR, chocolate vs Boiled Broccoli:

• Formulated bar, POWER BAR, chocolate has 12.6 times more Calcium, 23.4 times more Copper, 17.5 times more Iron, 11.8 times more Magnesium, 8.3 times more Manganese, 9.2 times more Phosphorus, 1.2 times more Potassium, 4.9 times more Selenium, 7.5 times more Sodium and 22.1 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 9.1 times more Water than Formulated bar, POWER BAR, chocolate.

Comparison of macro-nutrients per 100 grams:

• Formulated bar, POWER BAR, chocolate has 10.4 times more Energy, 7.6 times more Fat, 16.7 times more Saturated Fat, 11.1 times more Omega 6, 9.7 times more Carbohydrate, 21.6 times more Sugars, 21.6 times more Fructose, 1.7 times more Fiber and 5.9 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4.8 times more Omega 3 than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.