Comparing Nutrients in 500 calories Boiled BroccoliVS Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors

Weight per 500 calories

Boiled Broccoli

1429g

Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors

127g

Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 11.2 times more energy per unit of mass than Boiled and Drained Broccoli, which is high in comparison to other foods. Boiled Broccoli having low energy density.

Which food has more nutrients per 500 calories - Boiled Broccoli or Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors?

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors

18%

21%

61%

500 kcal ▼

Macro Nutrients

Boiled Broccolivs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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6.04%5.86g

Fat

12%11.7g

5.86 gvs11.7 g

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

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3.53%1.13g

Saturated Fat

18.6%5.96g

1.13 gvs5.96 g

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

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106%1.7g

Omega 3

3.58%0.057g

1.7 gvs0.057 g

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

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4.3%0.73g

Omega 6

9.15%1.55g

0.73 gvs1.55 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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79%103g

Carbohydrate

58.3%76g

103 gvs76 g

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

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27.4%20g

Sugars

48%34.7g

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

20 gvs34.7 g

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

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14.6%10.6g

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]

10.6 gvsNA g

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

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%7g

Glucose

7 gvsNA g

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

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%1.14g

Sucrose

1.14 gvsNA g

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

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124%47g

Fiber

19.8%7.5g

47 gvs7.5 g

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

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60.7%34g

Protein

40.6%22.7g

34 gvs22.7 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Broccolivs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors

122%1100μg

Vitamin A

7.07%63.6μg

RAE, retinol activity equivalents

1100 μgvs63.6 μg

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

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75%0.9mg

Vitamin B1

27.5%0.33mg

Thiamine

0.9 mgvs0.33 mg

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

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135%1.76mg

Vitamin B2

17.5%0.23mg

Riboflavin

1.76 mgvs0.23 mg

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

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49.4%7.9mg

Vitamin B3

15%2.4mg

Niacin, nicotinic acid, niacinamide

7.9 mgvs2.4 mg

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

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176%8.8mg

Vitamin B5

8.04%0.4mg

Pantothenic acid

8.8 mgvs0.4 mg

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

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220%2.86mg

Vitamin B6

105%1.37mg

Pyridoxine

2.86 mgvs1.37 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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386%1543μg

Vitamin B9

68.4%274μg

Folates and Folic Acid

1543 μgvs274 μg

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

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0%0μg

Vitamin B12

171%4.1μg

Cobalamin

0 μgvs4.1 μg

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

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1030%927mg

Vitamin C

27.3%24.6mg

Ascorbic acid

927 mgvs24.6 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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138%20.7mg

Vitamin E

87%13mg

Tocopherols and Tocotrienols

20.7 mgvs13 mg

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

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1680%2016μg

Vitamin K

1.8%2.16μg

Phytomenadione or phylloquinone

2016 μgvs2.16 μg

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

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Minerals

Boiled Broccolivs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors

57%571mg

Calcium

55.2%552mg

571 mgvs552 mg

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

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97%0.87mg

Copper

112%1mg

0.87 mgvs1 mg

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

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1.43%57μg

Fluoride

0.013%0.51μg

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

57 μgvs0.51 μg

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

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120%9.57mg

Iron

82.7%6.6mg

9.57 mgvs6.6 mg

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

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71.4%300mg

Magnesium

26%109mg

300 mgvs109 mg

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

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120%2.77mg

Manganese

61.3%1.4mg

2.77 mgvs1.4 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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137%957mg

Phosphorus

48%335mg

957 mgvs335 mg

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

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123%4186mg

Potassium

11.2%382mg

4186 mgvs382 mg

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

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41.6%23μg

Selenium

14%7.76μg

23 μgvs7.76 μg

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

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39%586mg

Sodium

41.2%618mg

586 mgvs618 mg

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

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58.4%6.43mg

Zinc

56%6.15mg

6.43 mgvs6.15 mg

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

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34.5%1275g

Water

0.32%12g

1275 gvs12 g

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

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Lets compare vitamin content per 500 calories of Boiled Broccoli vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

Boiled and Drained Broccoli has 17.3 times more Vitamin A, 2.7 times more Vitamin B1, 7.7 times more Vitamin B2, 3.3 times more Vitamin B3, 21.9 times more Vitamin B5, 2.1 times more Vitamin B6, 5.6 times more Vitamin B9, 37.8 times more Vitamin C, 1.6 times more Vitamin E and 932 times more Vitamin K than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain more Vitamin B12 than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Broccoli vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

Boiled and Drained Broccoli has 1.4 times more Iron, 2.7 times more Magnesium, 2 times more Manganese, 2.9 times more Phosphorus, 11 times more Potassium, 2.9 times more Selenium and 106.3 times more Water than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
Both Boiled and Drained Broccoli and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have similar amounts of Calcium, Copper, Sodium and Zinc per 500 kcal.
Both Boiled and Drained Broccoli as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Fluoride in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Broccoli has 29.7 times more Omega 3, 1.4 times more Carbohydrate, 6.3 times more Fiber and 1.5 times more Protein than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 2 times more Fat, 5.3 times more Saturated Fat, 2.1 times more Omega 6 and 1.7 times more Sugars than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have similar amounts of Energy per 500 kcal.
Both Boiled and Drained Broccoli as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled BroccoliVS Frozen Chopped BroccoliSnacks, granola bar, KASHI GOLEAN, crunchy, mixed flavorsVS Frozen Chopped BroccoliBoiled BroccoliVS Snacks, granola bar, chewy, reduced sugar, all flavorsSnacks, granola bar, KASHI GOLEAN, crunchy, mixed flavorsVS Snacks, granola bar, chewy, reduced sugar, all flavors

Compare Foods

Comparing Nutrients in 500 calories Boiled BroccoliVS Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Broccoli or Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: