Comparing Nutrients in 14 ounces Boiled Broccoli VS Candies, NESTLE, BABY RUTH Bar

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Candies, NESTLE, BABY RUTH Bar	5%	41%	54%

Macro Nutrients

	Boiled Broccoli	Candies, NESTLE, BABY RUTH Bar	Recommended Dietary Allowance
Energy	4.8% 139kcal	65% 1885kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	88.4% 85.7g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	150% 48g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	61.5% 10.5g	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	198% 257g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	296% 214g	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	21% 7.94g	38g per day for Men 19-50 years
Protein	17% 9.45g	38.3% 21.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Candies, NESTLE, BABY RUTH Bar	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	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	31% 4.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	26.4% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	13% 0.17mg	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	12% 47.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.92% 0.24μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	286% 258mg	0% 0mg	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	24.6% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Candies, NESTLE, BABY RUTH Bar	Recommended Dietary Allowance
Calcium	16% 159mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	99% 0.89mg	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	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	60.6% 1.4mg	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	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	29% 988mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	61% 913mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.75% 27.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Candies, NESTLE, BABY RUTH Bar:

• Boiled and Drained Broccoli has more Vitamin A, 1.8 times more Vitamin B5, 4.8 times more Vitamin B6, 9 times more Vitamin B9, more Vitamin C, 1.6 times more Vitamin E and 61.3 times more Vitamin K than Candies, NESTLE, BABY RUTH Bar.
• While Candies, NESTLE, BABY RUTH Bar contain 2.3 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Candies, NESTLE, BABY RUTH Bar have similar amounts of Vitamin B1 and Vitamin B2 per 14 oz.
• Both Boiled and Drained Broccoli as well as Candies, NESTLE, BABY RUTH Bar have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Broccoli vs Candies, NESTLE, BABY RUTH Bar:

• Boiled and Drained Broccoli has 12.8 times more Water than Candies, NESTLE, BABY RUTH Bar.
• While Candies, NESTLE, BABY RUTH Bar contain 3.7 times more Copper, 2 times more Magnesium, 1.8 times more Manganese, 1.4 times more Phosphorus, 1.6 times more Selenium, 5.6 times more Sodium and 1.6 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Candies, NESTLE, BABY RUTH Bar have similar amounts of Calcium, Iron and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Broccoli has 39.7 times more Omega 3 and 1.7 times more Fiber than Candies, NESTLE, BABY RUTH Bar.
• While Candies, NESTLE, BABY RUTH Bar contain 13.6 times more Energy, 52.7 times more Fat, 153.2 times more Saturated Fat, 51.6 times more Omega 6, 9 times more Carbohydrate, 38.8 times more Sugars and 2.3 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Candies, NESTLE, BABY RUTH Bar have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.