Comparing Nutrients in 14 ounces Boiled Broccoli VS Candies, Tamarind

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Candies, Tamarind	0%	0%	100%

Macro Nutrients

	Boiled Broccoli	Candies, Tamarind	Recommended Dietary Allowance
Energy	4.8% 139kcal	45.3% 1314kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	0% 0g	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	0% 0g	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	281% 365g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	430% 312g	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	26% 9.92g	38g per day for Men 19-50 years
Protein	17% 9.45g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Candies, Tamarind	Recommended Dietary Allowance
Vitamin A	34% 306μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	23.6% 3.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	9.77% 0.13mg	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	6.95% 27.8μg	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	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	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Candies, Tamarind	Recommended Dietary Allowance
Calcium	16% 159mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	0.01% 0.4μg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	1.2% 0.028mg	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	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	36% 1226mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	435% 6521mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Candies, Tamarind per 14 oz

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

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Candies, Tamarind:

• 14 ounces of Boiled Broccoli have 77 times more Vitamin A, 1.4 times more Vitamin B2, 8.8 times more Vitamin B5, 6.3 times more Vitamin B6, 15.4 times more Vitamin B9, more Vitamin C, 29 times more Vitamin E and 100.8 times more Vitamin K than Candies, Tamarind.
• While 14 oz of Candies, Tamarind contain 3.4 times more Vitamin B1 and 1.7 times more Vitamin B3 than Boiled and Drained Broccoli.
• 14 ounces of Candies, Tamarind have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Candies, Tamarind have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Broccoli vs Candies, Tamarind:

• 14 ounces of Boiled Broccoli have more Calcium, 1.3 times more Copper, more Iron, 27.7 times more Manganese, 1.6 times more Selenium, 5.6 times more Zinc and 35.4 times more Water than Candies, Tamarind.
• While 14 oz of Candies, Tamarind contain 2.1 times more Magnesium and 40.1 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Candies, Tamarind contain similar levels of Phosphorus and Potassium per 14 ounces.
• 14 ounces of Candies, Tamarind lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc
• Both Boiled and Drained Broccoli as well as Candies, Tamarind lack sufficient amounts of Fluoride in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Broccoli have more Omega 3, 1.3 times more Fiber and more Protein than Candies, Tamarind.
• While 14 oz of Candies, Tamarind contain 9.5 times more Energy, 12.8 times more Carbohydrate and 56.5 times more Sugars than Boiled and Drained Broccoli.
• 14 ounces of Boiled Broccoli provide inadequate amounts of Energy
• 14 ounces of Candies, Tamarind provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Broccoli as well as Candies, Tamarind provide inadequate amounts of Omega 6 in 14 ounces.