Comparing Nutrients in 100 grams Snacks, granola bars, hard, plain VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, plain	8%	37%	55%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Snacks, granola bars, hard, plain	Broccoli Raab	Recommended Dietary Allowance
Energy	16.2% 471kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	20.4% 20g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	7.4% 2.37g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	70.5% 12g	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.5% 64.4g	2.2% 2.85g	130g per day for Men 19-50 years
Sugars	39.4% 28.6g	0.52% 0.38g	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	NA	0.23% 0.17g	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	NA	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	14% 5.3g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	18% 10g	5.66% 3.17g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, plain	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	14.6% 131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.15% 0.12mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.9% 1.6mg	7.63% 1.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.81mg	6.44% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	13% 0.17mg	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	5.75% 23μg	20.8% 83μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1% 0.9mg	22.4% 20mg	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	14% 2.1mg	11% 1.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.6μg	187% 224μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, plain	Broccoli Raab	Recommended Dietary Allowance
Calcium	6.1% 61mg	11% 108mg	1000mg per day for Men 19-50 years
Copper	43.6% 0.39mg	4.67% 0.042mg	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	37% 2.95mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	77.3% 1.78mg	17% 0.4mg	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	39.6% 277mg	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	29.5% 16μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	19.6% 294mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	18.5% 2.03mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.11% 3.9g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, hard, plain VS Broccoli Raab per 100 g

Compare the macro and micronutrient content in 100 g of Snacks, granola bars, hard, plain versus 100 g of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Snacks, granola bars, hard, plain vs Broccoli Raab:

• 100 grams of Snacks, granola bars, hard, plain have 1.6 times more Vitamin B1, 1.3 times more Vitamin B3, 2.5 times more Vitamin B5 and 1.3 times more Vitamin E than Broccoli Raab.
• While 100 g of Raw Broccoli Raab contain 65.5 times more Vitamin A, 2 times more Vitamin B6, 3.6 times more Vitamin B9, 22.4 times more Vitamin C and 15.3 times more Vitamin K than Snacks, granola bars, hard, plain.
• Both Snacks, granola bars, hard, plain and Broccoli Raab provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Snacks, granola bars, hard, plain have insufficient amounts of Vitamin A and Vitamin C
• Both Snacks, granola bars, hard, plain as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Snacks, granola bars, hard, plain vs Broccoli Raab:

• 100 grams of Snacks, granola bars, hard, plain have 9.3 times more Copper, 1.4 times more Iron, 4.4 times more Magnesium, 4.5 times more Manganese, 3.8 times more Phosphorus, 1.7 times more Potassium, 16.2 times more Selenium, 8.9 times more Sodium and 2.6 times more Zinc than Broccoli Raab.
• While 100 g of Raw Broccoli Raab contain 1.8 times more Calcium and 23.7 times more Water than Snacks, granola bars, hard, plain.
• 100 grams of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Snacks, granola bars, hard, plain have 21.4 times more Energy, 40.4 times more Fat, 28.6 times more Saturated Fat, 413.4 times more Omega 6, 22.6 times more Carbohydrate, 75.2 times more Sugars, 2 times more Fiber and 3.2 times more Protein than Broccoli Raab.
• While 100 g of Raw Broccoli Raab contain 3.2 times more Omega 3 than Snacks, granola bars, hard, plain.
• 100 grams of Broccoli Raab provide inadequate amounts of Energy and Omega 6