Comparing Nutrients in 7 ounces Boiled BroccoliVS 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%

7 oz ▼

Macro Nutrients

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

2.4%69.5kcal

Energy

27%780kcal

69.5 kcalvs780 kcal

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

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0.84%0.81g

Fat

19%18.3g

0.81 gvs18.3 g

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

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0.49%0.16g

Saturated Fat

29%9.3g

0.16 gvs9.3 g

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

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14.8%0.24g

Omega 3

5.6%0.089g

0.24 gvs0.089 g

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

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0.6%0.1g

Omega 6

14.3%2.43g

0.1 gvs2.43 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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11%14.2g

Carbohydrate

91%118g

14.2 gvs118 g

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

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3.8%2.76g

Sugars

74.7%54g

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

2.76 gvs54 g

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

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2.03%1.47g

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]

1.47 gvsNA g

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

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%0.97g

Glucose

0.97 gvsNA g

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

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%0.16g

Sucrose

0.16 gvsNA g

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

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17.2%6.55g

Fiber

31%11.7g

6.55 gvs11.7 g

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

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8.43%4.72g

Protein

63.4%35.5g

4.72 gvs35.5 g

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

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Vitamins

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

17%153μg

Vitamin A

11%99μg

RAE, retinol activity equivalents

153 μgvs99 μg

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

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10.4%0.13mg

Vitamin B1

43%0.51mg

Thiamine

0.13 mgvs0.51 mg

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

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18.8%0.24mg

Vitamin B2

27.3%0.36mg

Riboflavin

0.24 mgvs0.36 mg

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

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6.86%1.1mg

Vitamin B3

23.4%3.75mg

Niacin, nicotinic acid, niacinamide

1.1 mgvs3.75 mg

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

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24.4%1.22mg

Vitamin B5

12.5%0.63mg

Pantothenic acid

1.22 mgvs0.63 mg

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

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30.5%0.4mg

Vitamin B6

164%2.13mg

Pyridoxine

0.4 mgvs2.13 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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53.6%214μg

Vitamin B9

107%427μg

Folates and Folic Acid

214 μgvs427 μg

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

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0%0μg

Vitamin B12

266%6.4μg

Cobalamin

0 μgvs6.4 μg

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

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143%129mg

Vitamin C

42.6%38.3mg

Ascorbic acid

129 mgvs38.3 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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19%2.88mg

Vitamin E

136%20.4mg

Tocopherols and Tocotrienols

2.88 mgvs20.4 mg

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

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233%280μg

Vitamin K

2.8%3.37μg

Phytomenadione or phylloquinone

280 μgvs3.37 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

7.94%79.4mg

Calcium

86%861mg

79.4 mgvs861 mg

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

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13.5%0.12mg

Copper

174%1.57mg

0.12 mgvs1.57 mg

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

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0.2%7.94μg

Fluoride

0.02%0.79μg

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

7.94 μgvs0.79 μg

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

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16.6%1.33mg

Iron

129%10.3mg

1.33 mgvs10.3 mg

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

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9.92%41.7mg

Magnesium

40.6%171mg

41.7 mgvs171 mg

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

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16.7%0.38mg

Manganese

96%2.2mg

0.38 mgvs2.2 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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19%133mg

Phosphorus

74.6%522mg

133 mgvs522 mg

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

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17%581mg

Potassium

17.5%595mg

581 mgvs595 mg

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

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5.77%3.18μg

Selenium

22%12μg

3.18 μgvs12 μg

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

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5.42%81.4mg

Sodium

64.3%964mg

81.4 mgvs964 mg

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

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8.1%0.89mg

Zinc

87%9.6mg

0.89 mgvs9.6 mg

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

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4.8%177g

Water

0.51%18.7g

177 gvs18.7 g

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

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Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

Boiled and Drained Broccoli has 1.5 times more Vitamin A, 1.9 times more Vitamin B5, 3.4 times more Vitamin C and 83 times more Vitamin K than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 4.1 times more Vitamin B1, 1.5 times more Vitamin B2, 3.4 times more Vitamin B3, 5.4 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin B12 and 7.1 times more Vitamin E 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 7 oz.

Comparing minerals per 7 ounces for Boiled Broccoli vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

Boiled and Drained Broccoli has 9.5 times more Water than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 10.9 times more Calcium, 13 times more Copper, 7.8 times more Iron, 4.1 times more Magnesium, 5.7 times more Manganese, 3.9 times more Phosphorus, 3.8 times more Selenium, 11.9 times more Sodium and 10.7 times more Zinc than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have similar amounts of Potassium per 7 oz.
Both Boiled and Drained Broccoli as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Fluoride in 7 oz.

Comparison of macro-nutrients per 7 ounces:

Boiled and Drained Broccoli has 2.6 times more Omega 3 than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 11.2 times more Energy, 22.5 times more Fat, 59.3 times more Saturated Fat, 24 times more Omega 6, 8.3 times more Carbohydrate, 19.6 times more Sugars, 1.8 times more Fiber and 7.5 times more Protein 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 Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

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 7 ounces Boiled BroccoliVS Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: