Comparing Nutrients in 300 calories Snacks, granola bars, soft, uncoated, peanut butter and chocolate chipVS Broccoli

Weight per 300 calories

Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip

69.4g

Broccoli

882g

Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have 12.7 times more energy per 100g than Broccoli. It has very high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip or Broccoli?

Macros Ratio

Protein Fat Carbs

Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip

38%

54%

Broccoli

27%

65%

300 kcal ▼

Macro Nutrients

Snacks, granola bars, soft, uncoated, peanut butter and chocolate chipvs Broccoli

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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14.3%14g

Fat

3.37%3.26g

14 gvs3.26 g

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

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12%3.9g

Saturated Fat

3.14%1g

3.9 gvs1 g

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

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1.3%0.021g

Omega 3

34.7%0.56g

0.021 gvs0.56 g

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

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18.5%3.15g

Omega 6

2.54%0.43g

3.15 gvs0.43 g

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

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0.24%0.69mg

Cholesterol

0%0mg

0.69 mgvs0 mg

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

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33.2%43g

Carbohydrate

45%58.6g

43 gvs58.6 g

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

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Sugars

20.7%15g

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

NA gvs15 g

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

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Fructose

8.28%6g

≤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]

NA gvs6 g

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

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Glucose

%4.32g

NA gvs4.32 g

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

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Sucrose

%0.88g

NA gvs0.88 g

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

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7.68%2.9g

Fiber

60.4%23g

2.9 gvs23 g

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

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12%6.8g

Protein

44.4%25g

6.8 gvs25 g

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

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Vitamins

Snacks, granola bars, soft, uncoated, peanut butter and chocolate chipvs Broccoli

0.15%1.4μg

Vitamin A

30.4%274μg

RAE, retinol activity equivalents

1.4 μgvs274 μg

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

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6.94%0.083mg

Vitamin B1

52.2%0.63mg

Thiamine

0.083 mgvs0.63 mg

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

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6.4%0.083mg

Vitamin B2

79.4%1.03mg

Riboflavin

0.083 mgvs1.03 mg

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

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13.7%2.2mg

Vitamin B3

35.2%5.64mg

Niacin, nicotinic acid, niacinamide

2.2 mgvs5.64 mg

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

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7.36%0.37mg

Vitamin B5

101%5.06mg

Pantothenic acid

0.37 mgvs5.06 mg

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

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5.34%0.069mg

Vitamin B6

119%1.54mg

Pyridoxine

0.069 mgvs1.54 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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5.73%23μg

Vitamin B9

139%556μg

Folates and Folic Acid

23 μgvs556 μg

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

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13%0.31μg

Vitamin B12

0%0μg

Cobalamin

0.31 μgvs0 μg

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

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0%0mg

Vitamin C

875%787mg

Ascorbic acid

0 mgvs787 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

46%6.9mg

Tocopherols and Tocotrienols

NA mgvs6.9 mg

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

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Vitamin K

747%896μg

Phytomenadione or phylloquinone

NA μgvs896 μg

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

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Minerals

Snacks, granola bars, soft, uncoated, peanut butter and chocolate chipvs Broccoli

5.56%55.6mg

Calcium

41.5%415mg

55.6 mgvs415 mg

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

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31%0.28mg

Copper

48%0.43mg

0.28 mgvs0.43 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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17%1.35mg

Iron

80.5%6.44mg

1.35 mgvs6.44 mg

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

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14.6%61mg

Magnesium

44%185mg

61 mgvs185 mg

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

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40.8%0.94mg

Manganese

80.6%1.85mg

0.94 mgvs1.85 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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26%182mg

Phosphorus

83%582mg

182 mgvs582 mg

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

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7.7%262mg

Potassium

82%2788mg

262 mgvs2788 mg

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

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Selenium

40%22μg

NA μgvs22 μg

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

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15%228mg

Sodium

19.4%291mg

228 mgvs291 mg

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

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10.7%1.2mg

Zinc

33%3.6mg

1.2 mgvs3.6 mg

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

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0.11%4.1g

Water

21.3%788g

4.1 gvs788 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 Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip vs Broccoli:

Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have more Vitamin B12 than Raw Broccoli.
While Raw Broccoli contains 196.9 times more Vitamin A, 7.5 times more Vitamin B1, 12.4 times more Vitamin B2, 2.6 times more Vitamin B3, 13.7 times more Vitamin B5, 22.2 times more Vitamin B6, 24.3 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.

Comparing minerals per 300 calories for Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip vs Broccoli:

Raw Broccoli contains 7.5 times more Calcium, 1.6 times more Copper, 4.8 times more Iron, 3 times more Magnesium, 2 times more Manganese, 3.2 times more Phosphorus, 10.7 times more Potassium, 1.3 times more Sodium, 3.1 times more Zinc and 192.3 times more Water than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.

Comparison of macro-nutrients per 300 calories:

Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have 4.3 times more Fat, 3.9 times more Saturated Fat and 7.3 times more Omega 6 than Raw Broccoli.
While Raw Broccoli contains 26.7 times more Omega 3, 1.4 times more Carbohydrate, 7.9 times more Fiber and 3.7 times more Protein than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
Both Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip and Raw Broccoli have similar amounts of Energy per 300 kcal.
Both Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Snacks, granola bars, soft, uncoated, peanut butter and chocolate chipVS Syrup, fruit flavoredBroccoliVS Syrup, fruit flavoredSnacks, granola bars, soft, uncoated, peanut butter and chocolate chipVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 300 calories Snacks, granola bars, soft, uncoated, peanut butter and chocolate chipVS Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: