Comparing Nutrients in 1 kilogram BroccoliVS Snacks, granola bars, hard, chocolate chip

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Snacks, granola bars, hard, chocolate chip

32%

62%

1 kg ▼

Macro Nutrients

Broccolivs Snacks, granola bars, hard, chocolate chip

11.7%340kcal

Energy

151%4380kcal

340 kcalvs4380 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.8%3.7g

Fat

168%163g

3.7 gvs163 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.56%1.14g

Saturated Fat

357%114g

1.14 gvs114 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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39.4%0.63g

Omega 3

31.3%0.5g

0.63 gvs0.5 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.9%0.49g

Omega 6

71.8%12g

0.49 gvs12 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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51%66.4g

Carbohydrate

555%721g

66.4 gvs721 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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23.4%17g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

17 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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9.38%6.8g

Fructose

≤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]

6.8 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%4.9g

Glucose

4.9 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1g

Sucrose

1 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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68.4%26g

Fiber

116%44g

26 gvs44 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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50.4%28g

Protein

130%73g

28 gvs73 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Broccolivs Snacks, granola bars, hard, chocolate chip

34.4%310μg

Vitamin A

2.22%20μg

RAE, retinol activity equivalents

310 μgvs20 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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59%0.71mg

Vitamin B1

150%1.8mg

Thiamine

0.71 mgvs1.8 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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90%1.17mg

Vitamin B2

77%1mg

Riboflavin

1.17 mgvs1 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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40%6.4mg

Vitamin B3

34.7%5.55mg

Niacin, nicotinic acid, niacinamide

6.4 mgvs5.55 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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115%5.73mg

Vitamin B5

101%5.06mg

Pantothenic acid

5.73 mgvs5.06 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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135%1.75mg

Vitamin B6

44.6%0.58mg

Pyridoxine

1.75 mgvs0.58 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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158%630μg

Vitamin B9

32.5%130μg

Folates and Folic Acid

630 μgvs130 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

4.17%0.1μg

Cobalamin

0 μgvs0.1 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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991%892mg

Vitamin C

1.1%1mg

Ascorbic acid

892 mgvs1 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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52%7.8mg

Vitamin E

Tocopherols and Tocotrienols

7.8 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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847%1016μg

Vitamin K

Phytomenadione or phylloquinone

1016 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Broccolivs Snacks, granola bars, hard, chocolate chip

47%470mg

Calcium

77%770mg

470 mgvs770 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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54.4%0.49mg

Copper

290%2.6mg

0.49 mgvs2.6 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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91%7.3mg

Iron

381%30.5mg

7.3 mgvs30.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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50%210mg

Magnesium

171%720mg

210 mgvs720 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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91%2.1mg

Manganese

655%15mg

2.1 mgvs15 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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94%660mg

Phosphorus

291%2040mg

660 mgvs2040 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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93%3160mg

Potassium

74%2510mg

3160 mgvs2510 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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45.5%25μg

Selenium

227%125μg

25 μgvs125 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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22%330mg

Sodium

229%3440mg

330 mgvs3440 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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37.3%4.1mg

Zinc

175%19.3mg

4.1 mgvs19.3 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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24%893g

Water

0.65%24g

893 gvs24 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Broccoli vs Snacks, granola bars, hard, chocolate chip:

Raw Broccoli has 15.5 times more Vitamin A, 3 times more Vitamin B6, 4.8 times more Vitamin B9 and 892 times more Vitamin C than Snacks, granola bars, hard, chocolate chip.
While Snacks, granola bars, hard, chocolate chip contain 2.5 times more Vitamin B1 than Raw Broccoli.
Both Raw Broccoli and Snacks, granola bars, hard, chocolate chip have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 1 kg.
Both Raw Broccoli as well as Snacks, granola bars, hard, chocolate chip have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Snacks, granola bars, hard, chocolate chip:

Raw Broccoli has 1.3 times more Potassium and 37.2 times more Water than Snacks, granola bars, hard, chocolate chip.
While Snacks, granola bars, hard, chocolate chip contain 1.6 times more Calcium, 5.3 times more Copper, 4.2 times more Iron, 3.4 times more Magnesium, 7.2 times more Manganese, 3.1 times more Phosphorus, 5 times more Selenium, 10.4 times more Sodium and 4.7 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 kilogram:

Raw Broccoli has 1.3 times more Omega 3 than Snacks, granola bars, hard, chocolate chip.
While Snacks, granola bars, hard, chocolate chip contain 12.9 times more Energy, 44.1 times more Fat, 100.1 times more Saturated Fat, 24.9 times more Omega 6, 10.9 times more Carbohydrate, 1.7 times more Fiber and 2.6 times more Protein than Raw Broccoli.
Both Raw Broccoli as well as Snacks, granola bars, hard, chocolate chip have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

BroccoliVS Boiled BroccoliSnacks, granola bars, hard, chocolate chipVS Boiled BroccoliBroccoliVS Fruit syrupSnacks, granola bars, hard, chocolate chipVS Fruit syrup

Compare Foods

Comparing Nutrients in 1 kilogram BroccoliVS Snacks, granola bars, hard, chocolate chip

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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