Comparing Nutrients in 500 calories BroccoliVS Snack, Mixed Berry Bar

Weight per 500 calories

Broccoli

1471g

Snack, Mixed Berry Bar

131g

Snack, Mixed Berry Bar has 11.3 times more energy per unit of mass than Raw Broccoli, which is high in comparison to other foods. Broccoli having low energy density.

Which food has more nutrients per 500 calories - Broccoli or Snack, Mixed Berry Bar?

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Snack, Mixed Berry Bar

14%

25%

61%

500 kcal ▼

Macro Nutrients

Broccolivs Snack, Mixed Berry Bar

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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5.6%5.44g

Fat

14%13.7g

5.44 gvs13.7 g

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

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5.24%1.68g

Saturated Fat

15.7%5.02g

1.68 gvs5.02 g

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

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58%0.93g

Omega 3

10%0.16g

0.93 gvs0.16 g

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

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4.24%0.72g

Omega 6

15%2.52g

0.72 gvs2.52 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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75%98g

Carbohydrate

59%77g

98 gvs77 g

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

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34.5%25g

Sugars

47.4%34.4g

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

25 gvs34.4 g

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

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13.8%10g

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 gvsNA g

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

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%7.2g

Glucose

7.2 gvsNA g

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

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%1.47g

Sucrose

1.47 gvsNA g

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

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101%38.2g

Fiber

27%10.3g

38.2 gvs10.3 g

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

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74%41.5g

Protein

30.7%17g

41.5 gvs17 g

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

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Vitamins

Broccolivs Snack, Mixed Berry Bar

50.7%456μg

Vitamin A

3.9%35.2μg

RAE, retinol activity equivalents

456 μgvs35.2 μg

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

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87%1.04mg

Vitamin B1

30.8%0.37mg

Thiamine

1.04 mgvs0.37 mg

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

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132%1.72mg

Vitamin B2

28.6%0.37mg

Riboflavin

1.72 mgvs0.37 mg

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

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58.7%9.4mg

Vitamin B3

7%1.12mg

Niacin, nicotinic acid, niacinamide

9.4 mgvs1.12 mg

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

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169%8.43mg

Vitamin B5

28.7%1.44mg

Pantothenic acid

8.43 mgvs1.44 mg

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

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198%2.57mg

Vitamin B6

11.6%0.15mg

Pyridoxine

2.57 mgvs0.15 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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232%926μg

Vitamin B9

9.14%36.6μg

Folates and Folic Acid

926 μgvs36.6 μg

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

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0%0μg

Vitamin B12

27.7%0.67μg

Cobalamin

0 μgvs0.67 μg

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

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1458%1312mg

Vitamin C

0.87%0.78mg

Ascorbic acid

1312 mgvs0.78 mg

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

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0%0IU

Vitamin D

0.44%2.6IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs2.6 IU

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

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76.5%11.5mg

Vitamin E

2.52%0.38mg

Tocopherols and Tocotrienols

11.5 mgvs0.38 mg

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

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1245%1494μg

Vitamin K

1.74%2.1μg

Phytomenadione or phylloquinone

1494 μgvs2.1 μg

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

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Minerals

Broccolivs Snack, Mixed Berry Bar

69%691mg

Calcium

13.7%137mg

691 mgvs137 mg

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

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80%0.72mg

Copper

35.4%0.32mg

0.72 mgvs0.32 mg

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

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Fluoride

0.38%15μg

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

NA μgvs15 μg

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

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134%10.7mg

Iron

31%2.47mg

10.7 mgvs2.47 mg

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

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73.5%309mg

Magnesium

28.3%119mg

309 mgvs119 mg

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

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134%3.1mg

Manganese

111%2.56mg

3.1 mgvs2.56 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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139%971mg

Phosphorus

64%448mg

971 mgvs448 mg

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

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137%4647mg

Potassium

17%582mg

4647 mgvs582 mg

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

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67%36.8μg

Selenium

47%26μg

36.8 μgvs26 μg

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

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32.4%485mg

Sodium

39%584mg

485 mgvs584 mg

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

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55%6.03mg

Zinc

31.3%3.45mg

6.03 mgvs3.45 mg

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

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35.5%1313g

Water

0.55%20.3g

1313 gvs20.3 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 Broccoli vs Snack, Mixed Berry Bar:

Raw Broccoli has 12.9 times more Vitamin A, 2.8 times more Vitamin B1, 4.6 times more Vitamin B2, 8.4 times more Vitamin B3, 5.9 times more Vitamin B5, 17 times more Vitamin B6, 25.3 times more Vitamin B9, 1674.7 times more Vitamin C, 30.3 times more Vitamin E and 715.3 times more Vitamin K than Snack, Mixed Berry Bar.
While Snack, Mixed Berry Bar contains more Vitamin B12 than Raw Broccoli.
Both Raw Broccoli as well as Snack, Mixed Berry Bar have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Broccoli vs Snack, Mixed Berry Bar:

Raw Broccoli has 5 times more Calcium, 2.3 times more Copper, 4.4 times more Iron, 2.6 times more Magnesium, 1.2 times more Manganese, 2.2 times more Phosphorus, 8 times more Potassium, 1.4 times more Selenium, 1.7 times more Zinc and 64.8 times more Water than Snack, Mixed Berry Bar.
Both Raw Broccoli and Snack, Mixed Berry Bar have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Broccoli has 5.7 times more Omega 3, 1.3 times more Carbohydrate, 3.7 times more Fiber and 2.4 times more Protein than Snack, Mixed Berry Bar.
While Snack, Mixed Berry Bar contains 2.5 times more Fat, 3 times more Saturated Fat, 3.5 times more Omega 6 and 1.4 times more Sugars than Raw Broccoli.
Both Raw Broccoli and Snack, Mixed Berry Bar have similar amounts of Energy per 500 kcal.
Both Raw Broccoli as well as Snack, Mixed Berry Bar have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

BroccoliVS Boiled BroccoliSnack, Mixed Berry BarVS Boiled BroccoliBroccoliVS Snacks, potato chips, made from dried potatoes (preformed), multigrainSnack, Mixed Berry BarVS Snacks, potato chips, made from dried potatoes (preformed), multigrain

Compare Foods

Comparing Nutrients in 500 calories BroccoliVS Snack, Mixed Berry Bar

Weight per 500 calories

Which food has more nutrients per 500 calories - Broccoli or Snack, Mixed Berry Bar?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: