Comparing Nutrients in 300 calories BroccoliVS Breakfast bars, oats, sugar, raisins, coconut (include granola bar)

Weight per 300 calories

Broccoli

882g

Breakfast bars, oats, sugar, raisins, coconut (include granola bar)

64.7g

Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 13.6 times more energy per unit of mass than Raw Broccoli, which is very high in comparison to other foods. Broccoli having low energy density.

Which food has more nutrients per 300 calories - Broccoli or Breakfast bars, oats, sugar, raisins, coconut (include granola bar)?

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Breakfast bars, oats, sugar, raisins, coconut (include granola bar)

34%

58%

300 kcal ▼

Macro Nutrients

Broccolivs Breakfast bars, oats, sugar, raisins, coconut (include granola bar)

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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3.37%3.26g

Fat

11.7%11.4g

3.26 gvs11.4 g

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

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3.14%1g

Saturated Fat

25.6%8.2g

1 gvs8.2 g

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

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34.7%0.56g

Omega 3

0.44%0.007g

0.56 gvs0.007 g

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

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2.54%0.43g

Omega 6

6%1g

0.43 gvs1 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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45%58.6g

Carbohydrate

33%43g

58.6 gvs43 g

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

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20.7%15g

Sugars

24.5%17.8g

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

15 gvs17.8 g

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

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8.28%6g

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 gvsNA g

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

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%4.32g

Glucose

4.32 gvsNA g

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

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%0.88g

Sucrose

0.88 gvsNA g

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

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60.4%23g

Fiber

5.27%2g

23 gvs2 g

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

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44.4%25g

Protein

11.3%6.34g

25 gvs6.34 g

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

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Vitamins

Broccolivs Breakfast bars, oats, sugar, raisins, coconut (include granola bar)

30.4%274μg

Vitamin A

0.57%5.17μg

RAE, retinol activity equivalents

274 μgvs5.17 μg

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

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52.2%0.63mg

Vitamin B1

15%0.18mg

Thiamine

0.63 mgvs0.18 mg

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

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79.4%1.03mg

Vitamin B2

5.47%0.071mg

Riboflavin

1.03 mgvs0.071 mg

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

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35.2%5.64mg

Vitamin B3

7.07%1.13mg

Niacin, nicotinic acid, niacinamide

5.64 mgvs1.13 mg

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

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101%5.06mg

Vitamin B5

Pantothenic acid

5.06 mgvsNA mg

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

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119%1.54mg

Vitamin B6

17.4%0.23mg

Pyridoxine

1.54 mgvs0.23 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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139%556μg

Vitamin B9

13%52.4μg

Folates and Folic Acid

556 μgvs52.4 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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875%787mg

Vitamin C

0.72%0.65mg

Ascorbic acid

787 mgvs0.65 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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46%6.9mg

Vitamin E

3.53%0.53mg

Tocopherols and Tocotrienols

6.9 mgvs0.53 mg

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

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747%896μg

Vitamin K

8.57%10.3μg

Phytomenadione or phylloquinone

896 μgvs10.3 μg

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

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Minerals

Broccolivs Breakfast bars, oats, sugar, raisins, coconut (include granola bar)

41.5%415mg

Calcium

3.88%38.8mg

415 mgvs38.8 mg

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

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48%0.43mg

Copper

26%0.23mg

0.43 mgvs0.23 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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80.5%6.44mg

Iron

25.7%2.06mg

6.44 mgvs2.06 mg

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

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44%185mg

Magnesium

15.5%65.3mg

185 mgvs65.3 mg

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

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80.6%1.85mg

Manganese

1.85 mgvsNA 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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83%582mg

Phosphorus

25.6%179mg

582 mgvs179 mg

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

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82%2788mg

Potassium

6.2%211mg

2788 mgvs211 mg

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

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40%22μg

Selenium

19%10.3μg

22 μgvs10.3 μg

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

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19.4%291mg

Sodium

11%162mg

291 mgvs162 mg

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

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33%3.6mg

Zinc

9.4%1.03mg

3.6 mgvs1.03 mg

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

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21.3%788g

Water

0.072%2.65g

788 gvs2.65 g

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

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Lets compare vitamin content per 300 calories of Broccoli vs Breakfast bars, oats, sugar, raisins, coconut (include granola bar):

Raw Broccoli has 52.9 times more Vitamin A, 3.5 times more Vitamin B1, 14.5 times more Vitamin B2, 5 times more Vitamin B3, 6.8 times more Vitamin B6, 10.6 times more Vitamin B9, 1217.3 times more Vitamin C, 13 times more Vitamin E and 87.2 times more Vitamin K than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
Both Raw Broccoli as well as Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Broccoli vs Breakfast bars, oats, sugar, raisins, coconut (include granola bar):

Raw Broccoli has 10.7 times more Calcium, 1.9 times more Copper, 3.1 times more Iron, 2.8 times more Magnesium, 3.3 times more Phosphorus, 13.2 times more Potassium, 2.1 times more Selenium, 1.8 times more Sodium, 3.5 times more Zinc and 297.2 times more Water than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).

Comparison of macro-nutrients per 300 calories:

Raw Broccoli has 78.2 times more Omega 3, 1.4 times more Carbohydrate, 11.4 times more Fiber and 3.9 times more Protein than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
While Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain 3.5 times more Fat, 8.2 times more Saturated Fat and 2.4 times more Omega 6 than Raw Broccoli.
Both Raw Broccoli and Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have similar amounts of Energy and Sugars per 300 kcal.
Both Raw Broccoli as well as Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

BroccoliVS Boiled BroccoliBreakfast bars, oats, sugar, raisins, coconut (include granola bar)VS Boiled BroccoliBroccoliVS Pretzels, softBreakfast bars, oats, sugar, raisins, coconut (include granola bar)VS Pretzels, soft

Compare Foods

Comparing Nutrients in 300 calories BroccoliVS Breakfast bars, oats, sugar, raisins, coconut (include granola bar)

Weight per 300 calories

Which food has more nutrients per 300 calories - Broccoli or Breakfast bars, oats, sugar, raisins, coconut (include granola bar)?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: