Comparing Nutrients in 500 calories Snacks, granola bars, hard, almondVS Boiled Broccoli

Weight per 500 calories

Snacks, granola bars, hard, almond

101g

Boiled Broccoli

1429g

Snacks, granola bars, hard, almond have 14.1 times more energy per 100g than Boiled Broccoli. It has very high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Snacks, granola bars, hard, almond or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Snacks, granola bars, hard, almond

45%

49%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Snacks, granola bars, hard, almondvs Boiled Broccoli

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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26.6%25.8g

Fat

6.04%5.86g

25.8 gvs5.86 g

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

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39.5%12.6g

Saturated Fat

3.53%1.13g

12.6 gvs1.13 g

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

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6.3%0.1g

Omega 3

106%1.7g

0.1 gvs1.7 g

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

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21.7%3.7g

Omega 6

4.3%0.73g

3.7 gvs0.73 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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48%62.6g

Carbohydrate

79%103g

62.6 gvs103 g

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

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Sugars

27.4%20g

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

NA gvs20 g

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

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Fructose

14.6%10.6g

≤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 gvs10.6 g

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

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Glucose

%7g

NA gvs7 g

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

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Sucrose

%1.14g

NA gvs1.14 g

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

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12.8%4.85g

Fiber

124%47g

4.85 gvs47 g

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

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14%7.78g

Protein

60.7%34g

7.78 gvs34 g

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

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Vitamins

Snacks, granola bars, hard, almondvs Boiled Broccoli

0.22%2.02μg

Vitamin A

122%1100μg

RAE, retinol activity equivalents

2.02 μgvs1100 μg

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

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23.6%0.28mg

Vitamin B1

75%0.9mg

Thiamine

0.28 mgvs0.9 mg

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

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5.44%0.071mg

Vitamin B2

135%1.76mg

Riboflavin

0.071 mgvs1.76 mg

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

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3.85%0.62mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

0.62 mgvs7.9 mg

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

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9.4%0.47mg

Vitamin B5

176%8.8mg

Pantothenic acid

0.47 mgvs8.8 mg

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

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3.65%0.047mg

Vitamin B6

220%2.86mg

Pyridoxine

0.047 mgvs2.86 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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3.03%12μg

Vitamin B9

386%1543μg

Folates and Folic Acid

12 μgvs1543 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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0%0mg

Vitamin C

1030%927mg

Ascorbic acid

0 mgvs927 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

138%20.7mg

Tocopherols and Tocotrienols

NA mgvs20.7 mg

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

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Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

NA μgvs2016 μg

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

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Minerals

Snacks, granola bars, hard, almondvs Boiled Broccoli

3.23%32.3mg

Calcium

57%571mg

32.3 mgvs571 mg

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

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14.3%0.13mg

Copper

97%0.87mg

0.13 mgvs0.87 mg

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

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Fluoride

1.43%57μg

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

NA μgvs57 μg

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

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31.6%2.53mg

Iron

120%9.57mg

2.53 mgvs9.57 mg

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

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19.5%82mg

Magnesium

71.4%300mg

82 mgvs300 mg

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

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60%1.38mg

Manganese

120%2.77mg

1.38 mgvs2.77 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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33%230mg

Phosphorus

137%957mg

230 mgvs957 mg

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

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8.1%276mg

Potassium

123%4186mg

276 mgvs4186 mg

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

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27.5%15μg

Selenium

41.6%23μg

15 μgvs23 μg

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

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17.2%259mg

Sodium

39%586mg

259 mgvs586 mg

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

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14.5%1.6mg

Zinc

58.4%6.43mg

1.6 mgvs6.43 mg

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

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0.085%3.13g

Water

34.5%1275g

3.13 gvs1275 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 Snacks, granola bars, hard, almond vs Boiled Broccoli:

Boiled and Drained Broccoli contains 544.5 times more Vitamin A, 3.2 times more Vitamin B1, 24.9 times more Vitamin B2, 12.8 times more Vitamin B3, 18.7 times more Vitamin B5, 60.2 times more Vitamin B6, 127.3 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, hard, almond.
Both Snacks, granola bars, hard, almond as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Snacks, granola bars, hard, almond vs Boiled Broccoli:

Boiled and Drained Broccoli contains 17.7 times more Calcium, 6.8 times more Copper, 3.8 times more Iron, 3.7 times more Magnesium, 2 times more Manganese, 4.2 times more Phosphorus, 15.2 times more Potassium, 1.5 times more Selenium, 2.3 times more Sodium, 4 times more Zinc and 407.2 times more Water than Snacks, granola bars, hard, almond.

Comparison of macro-nutrients per 500 calories:

Snacks, granola bars, hard, almond have 4.4 times more Fat, 11.2 times more Saturated Fat and 5.1 times more Omega 6 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 16.8 times more Omega 3, 1.6 times more Carbohydrate, 9.7 times more Fiber and 4.4 times more Protein than Snacks, granola bars, hard, almond.
Both Snacks, granola bars, hard, almond and Boiled and Drained Broccoli have similar amounts of Energy per 500 kcal.
Both Snacks, granola bars, hard, almond as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Snacks, granola bars, hard, almondVS Snacks, granola bars, hard, chocolate chipBoiled BroccoliVS Snacks, granola bars, hard, chocolate chipSnacks, granola bars, hard, almondVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories Snacks, granola bars, hard, almondVS Boiled Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Snacks, granola bars, hard, almond or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: