Comparing Nutrients in 5 ounces BroccoliVS Snacks, granola bars, hard, plain

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Snacks, granola bars, hard, plain

37%

55%

5 oz ▼

Macro Nutrients

Broccolivs Snacks, granola bars, hard, plain

1.66%48kcal

Energy

23%668kcal

48 kcalvs668 kcal

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

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0.54%0.52g

Fat

29%28g

0.52 gvs28 g

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

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0.5%0.16g

Saturated Fat

10.5%3.36g

0.16 gvs3.36 g

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

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5.6%0.089g

Omega 3

5.3%0.085g

0.089 gvs0.085 g

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

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0.41%0.069g

Omega 6

100%17g

0.069 gvs17 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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7.24%9.4g

Carbohydrate

70.2%91g

9.4 gvs91 g

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

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3.32%2.4g

Sugars

56%40.5g

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

2.4 gvs40.5 g

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

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1.33%0.96g

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]

0.96 gvsNA g

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

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%0.69g

Glucose

0.69 gvsNA g

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

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%0.14g

Sucrose

0.14 gvsNA g

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

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9.7%3.7g

Fiber

19.8%7.5g

3.7 gvs7.5 g

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

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7.14%4g

Protein

25.6%14.3g

4 gvs14.3 g

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

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Vitamins

Broccolivs Snacks, granola bars, hard, plain

4.9%44μg

Vitamin A

0.31%2.83μg

RAE, retinol activity equivalents

44 μgvs2.83 μg

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

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8.4%0.1mg

Vitamin B1

31%0.37mg

Thiamine

0.1 mgvs0.37 mg

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

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12.8%0.17mg

Vitamin B2

13%0.17mg

Riboflavin

0.17 mgvs0.17 mg

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

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5.66%0.91mg

Vitamin B3

14%2.24mg

Niacin, nicotinic acid, niacinamide

0.91 mgvs2.24 mg

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

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16.2%0.81mg

Vitamin B5

23%1.15mg

Pantothenic acid

0.81 mgvs1.15 mg

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

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19%0.25mg

Vitamin B6

9.27%0.12mg

Pyridoxine

0.25 mgvs0.12 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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22.3%89.3μg

Vitamin B9

8.15%32.6μg

Folates and Folic Acid

89.3 μgvs32.6 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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140%126mg

Vitamin C

1.4%1.28mg

Ascorbic acid

126 mgvs1.28 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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7.37%1.1mg

Vitamin E

19.8%2.96mg

Tocopherols and Tocotrienols

1.1 mgvs2.96 mg

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

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120%144μg

Vitamin K

17.2%20.7μg

Phytomenadione or phylloquinone

144 μgvs20.7 μg

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

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Minerals

Broccolivs Snacks, granola bars, hard, plain

6.66%66.6mg

Calcium

8.65%86.5mg

66.6 mgvs86.5 mg

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

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7.7%0.069mg

Copper

61.7%0.56mg

0.069 mgvs0.56 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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13%1.03mg

Iron

52.3%4.2mg

1.03 mgvs4.2 mg

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

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7.1%29.8mg

Magnesium

32.7%137mg

29.8 mgvs137 mg

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

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13%0.3mg

Manganese

110%2.5mg

0.3 mgvs2.5 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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13.4%94mg

Phosphorus

56%393mg

94 mgvs393 mg

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

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13%448mg

Potassium

14%476mg

448 mgvs476 mg

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

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6.44%3.54μg

Selenium

41.8%23μg

3.54 μgvs23 μg

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

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3.1%46.8mg

Sodium

27.8%417mg

46.8 mgvs417 mg

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

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5.3%0.58mg

Zinc

26%2.88mg

0.58 mgvs2.88 mg

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

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3.42%127g

Water

0.15%5.53g

127 gvs5.53 g

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

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Lets compare vitamin content per 5 ounces of Broccoli vs Snacks, granola bars, hard, plain:

Raw Broccoli has 15.5 times more Vitamin A, 2.1 times more Vitamin B6, 2.7 times more Vitamin B9, 99.1 times more Vitamin C and 7 times more Vitamin K than Snacks, granola bars, hard, plain.
While Snacks, granola bars, hard, plain contain 3.7 times more Vitamin B1, 2.5 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.7 times more Vitamin E than Raw Broccoli.
Both Raw Broccoli and Snacks, granola bars, hard, plain have similar amounts of Vitamin B2 per 5 oz.
Both Raw Broccoli as well as Snacks, granola bars, hard, plain have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Snacks, granola bars, hard, plain:

Raw Broccoli has 22.9 times more Water than Snacks, granola bars, hard, plain.
While Snacks, granola bars, hard, plain contain 1.3 times more Calcium, 8 times more Copper, 4 times more Iron, 4.6 times more Magnesium, 8.5 times more Manganese, 4.2 times more Phosphorus, 6.5 times more Selenium, 8.9 times more Sodium and 5 times more Zinc than Raw Broccoli.
Both Raw Broccoli and Snacks, granola bars, hard, plain have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Snacks, granola bars, hard, plain contain 13.9 times more Energy, 53.5 times more Fat, 20.8 times more Saturated Fat, 244.7 times more Omega 6, 9.7 times more Carbohydrate, 16.8 times more Sugars, 2 times more Fiber and 3.6 times more Protein than Raw Broccoli.
Both Raw Broccoli and Snacks, granola bars, hard, plain have similar amounts of Omega 3 per 5 oz.
Both Raw Broccoli as well as Snacks, granola bars, hard, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

BroccoliVS Boiled BroccoliSnacks, granola bars, hard, plainVS Boiled BroccoliBroccoliVS Snacks, granola bars, hard, almondSnacks, granola bars, hard, plainVS Snacks, granola bars, hard, almond

Compare Foods

Comparing Nutrients in 5 ounces BroccoliVS Snacks, granola bars, hard, plain

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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