Comparing Nutrients in 14 ounces Boiled Broccoli VS Candies, coconut bar, not chocolate covered

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Candies, coconut bar, not chocolate covered	2%	52%	46%

Macro Nutrients

	Boiled Broccoli	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Energy	4.8% 139kcal	66% 1909kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	317% 101g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	1.96% 0.33g	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	171% 222g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	198% 144g	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	67% 25.4g	38g per day for Men 19-50 years
Protein	17% 9.45g	15% 8.45g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Vitamin A	34% 306μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	23% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	13.7% 0.18mg	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	22% 87.3μg	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	12% 10.7mg	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	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Calcium	16% 159mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	159% 1.43mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	0% 0μg	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	38.2% 3.06mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	214% 4.9mg	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	52.7% 369mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	34.3% 1167mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	34% 508mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	37% 4.05mg	11mg per day for Men 19-50 years
Water	9.57% 354g	1.42% 52.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Candies, coconut bar, not chocolate covered per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Broccoli versus 14 oz of Candies, coconut bar, not chocolate covered to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Candies, coconut bar, not chocolate covered:

• 14 ounces of Boiled Broccoli have more Vitamin A, 5.9 times more Vitamin B2, 1.2 times more Vitamin B3, 2.5 times more Vitamin B5, 4.4 times more Vitamin B6, 4.9 times more Vitamin B9, 24 times more Vitamin C, 7.3 times more Vitamin E and 1411 times more Vitamin K than Candies, coconut bar, not chocolate covered.
• Both Boiled Broccoli and Candies, coconut bar, not chocolate covered provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Broccoli vs Candies, coconut bar, not chocolate covered:

• 14 ounces of Boiled Broccoli have 6.7 times more Water than Candies, coconut bar, not chocolate covered.
• While 14 oz of Candies, coconut bar, not chocolate covered contain 5.9 times more Copper, 1.3 times more Magnesium, 6.4 times more Manganese, 1.4 times more Phosphorus, 5.4 times more Selenium, 3.1 times more Sodium and 2.3 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Candies, coconut bar, not chocolate covered contain similar levels of Calcium, Iron and Potassium per 14 ounces.
• Both Boiled and Drained Broccoli as well as Candies, coconut bar, not chocolate covered lack sufficient amounts of Fluoride in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Broccoli have more Omega 3 than Candies, coconut bar, not chocolate covered.
• While 14 oz of Candies, coconut bar, not chocolate covered contain 13.7 times more Energy, 67.4 times more Fat, 323.3 times more Saturated Fat, 7.8 times more Carbohydrate, 26 times more Sugars and 1.9 times more Fiber than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Candies, coconut bar, not chocolate covered offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Boiled Broccoli provide inadequate amounts of Energy
• 14 ounces of Candies, coconut bar, not chocolate covered provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Candies, coconut bar, not chocolate covered provide inadequate amounts of Omega 6 in 14 ounces.