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

Macros Ratio

	Protein	Fat	Carbs
Formulated bar, POWER BAR, chocolate	16%	8%	76%
Broccoli	27%	8%	65%

Macro Nutrients

	Formulated bar, POWER BAR, chocolate	Broccoli	Recommended Dietary Allowance
Energy	12.5% 363kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	4.13% 1.32g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	1.56% 0.025g	3.94% 0.063g	1.6g per day for Men 19-50 years
Omega 6	3.32% 0.57g	0.29% 0.049g	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	5.1% 6.64g	130g per day for Men 19-50 years
Sugars	41.5% 30g	2.34% 1.7g	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	0.94% 0.68g	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	% 0.1g	g per day for Men 19-50 years
Fiber	15% 5.7g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	25.3% 14g	5.04% 2.82g	56g per day for Men 19-50 years

Vitamins

	Formulated bar, POWER BAR, chocolate	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.44% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	672% 8.06mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.92mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	204% 32.6mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	318% 16mg	11.5% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	13.5% 0.18mg	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	15.8% 63μg	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	99% 89.2mg	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	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.92% 1.1μg	84.7% 102μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Formulated bar, POWER BAR, chocolate	Broccoli	Recommended Dietary Allowance
Calcium	50.4% 504mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	5.44% 0.049mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	9.13% 0.73mg	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	9.13% 0.21mg	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	9.43% 66mg	700mg per day for Men 19-50 years
Potassium	10.6% 362mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	14% 7.8μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	20.5% 308mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	91% 9.96mg	3.73% 0.41mg	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 Broccoli:

• Formulated bar, POWER BAR, chocolate has 113.5 times more Vitamin B1, 16.4 times more Vitamin B2, 51 times more Vitamin B3, 27.7 times more Vitamin B5, 12.6 times more Vitamin B6, 9.8 times more Vitamin B9, more Vitamin B12 and 10.6 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A and 92.4 times more Vitamin K than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate and Raw Broccoli have similar amounts of Vitamin C per 100 g.
• Both Formulated bar, POWER BAR, chocolate as well as Raw Broccoli have insufficient amounts of Vitamin D in 100 g.

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

• Formulated bar, POWER BAR, chocolate has 10.7 times more Calcium, 29.2 times more Copper, 16 times more Iron, 11.8 times more Magnesium, 7.7 times more Manganese, 9.3 times more Phosphorus, 3.1 times more Selenium, 9.3 times more Sodium and 24.3 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 9.1 times more Water than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate and Raw Broccoli have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Formulated bar, POWER BAR, chocolate has 10.7 times more Energy, 8.4 times more Fat, 11.6 times more Saturated Fat, 11.5 times more Omega 6, 10.5 times more Carbohydrate, 17.7 times more Sugars, 23.5 times more Fructose, 2.2 times more Fiber and 5 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 2.5 times more Omega 3 than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.