Comparing Nutrients in 14 ounces Boiled Broccoli VS Candies, chocolate covered, caramel with nuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Candies, chocolate covered, caramel with nuts	8%	40%	52%

Macro Nutrients

	Boiled Broccoli	Candies, chocolate covered, caramel with nuts	Recommended Dietary Allowance
Energy	4.8% 139kcal	64.3% 1865kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	86% 83.3g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	57.8% 18.5g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	185% 241g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	226% 164g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	4.05% 2.94g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	45% 17g	38g per day for Men 19-50 years
Protein	17% 9.45g	67.3% 37.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Candies, chocolate covered, caramel with nuts	Recommended Dietary Allowance
Vitamin A	34% 306μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	107% 429μg	91% 365μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	286% 258mg	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	38.4% 5.75mg	29% 4.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Candies, chocolate covered, caramel with nuts	Recommended Dietary Allowance
Calcium	16% 159mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	256% 2.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	33.2% 2.66mg	84.3% 6.75mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	76.5% 321mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	38% 266mg	94% 659mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	52% 1766mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	41.3% 619mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	67.5% 7.42mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.65% 24.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Candies, chocolate covered, caramel with nuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Broccoli versus 14 oz of Candies, chocolate covered, caramel with nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Candies, chocolate covered, caramel with nuts:

• 14 ounces of Boiled Broccoli have 1.8 times more Vitamin A, 1.6 times more Vitamin B1, 1.3 times more Vitamin B6, 46.4 times more Vitamin C, 1.3 times more Vitamin E and 44.1 times more Vitamin K than Candies, chocolate covered, caramel with nuts.
• While 14 oz of Candies, chocolate covered, caramel with nuts contain 1.3 times more Vitamin B2 and 8.6 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Candies, chocolate covered, caramel with nuts provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Candies, chocolate covered, caramel with nuts have insufficient amounts of Vitamin C
• Both Boiled and Drained Broccoli as well as Candies, chocolate covered, caramel with nuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Broccoli vs Candies, chocolate covered, caramel with nuts:

• 14 ounces of Boiled Broccoli have 14.6 times more Water than Candies, chocolate covered, caramel with nuts.
• While 14 oz of Candies, chocolate covered, caramel with nuts contain 2 times more Calcium, 9.5 times more Copper, 2.5 times more Iron, 3.9 times more Magnesium, 2.5 times more Phosphorus, 1.5 times more Potassium, 1.8 times more Selenium, 3.8 times more Sodium and 4.2 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Broccoli have 119 times more Omega 3 than Candies, chocolate covered, caramel with nuts.
• While 14 oz of Candies, chocolate covered, caramel with nuts contain 13.4 times more Energy, 51.2 times more Fat, 58.9 times more Saturated Fat, 114.4 times more Omega 6, 8.4 times more Carbohydrate, 29.7 times more Sugars, 1.3 times more Fiber and 4 times more Protein than Boiled and Drained Broccoli.
• 14 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6
• 14 ounces of Candies, chocolate covered, caramel with nuts provide inadequate amounts of Omega 3