Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Candies, confectioner's coating, peanut butter

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Candies, confectioner's coating, peanut butter	14%	51%	35%

Macro Nutrients

	Frozen Chopped Broccoli	Candies, confectioner's coating, peanut butter	Recommended Dietary Allowance
Energy	3.56% 103kcal	72.4% 2100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	122% 118g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	163% 52g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	45.5% 7.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	143% 186g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	210% 152g	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	4.54% 3.3g	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	% 2.98g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	52.2% 20g	38g per day for Men 19-50 years
Protein	20% 11g	130% 72.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Candies, confectioner's coating, peanut butter	Recommended Dietary Allowance
Vitamin A	23% 206μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	203% 32.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	52% 0.67mg	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	66.5% 266μg	76.4% 306μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	33% 0.79μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	249% 224mg	1.32% 1.2mg	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	32.3% 4.84mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Candies, confectioner's coating, peanut butter	Recommended Dietary Allowance
Calcium	22.2% 222mg	43.7% 437mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	176% 1.6mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	40% 3.2mg	84.3% 6.75mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	104% 437mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	242% 5.56mg	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	28.3% 198mg	176% 1230mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	59% 2004mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	28% 15.5μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	66% 992mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	72% 7.94mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.29% 10.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Candies, confectioner's coating, peanut butter per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Chopped Broccoli versus 14 oz of Candies, confectioner's coating, peanut butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs Candies, confectioner's coating, peanut butter:

• 14 ounces of Frozen Chopped Broccoli have more Vitamin A, 188 times more Vitamin C and 11.1 times more Vitamin K than Candies, confectioner's coating, peanut butter.
• While 14 oz of Candies, confectioner's coating, peanut butter contain 4.4 times more Vitamin B1, 2.1 times more Vitamin B2, 17.4 times more Vitamin B3, 3.8 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Candies, confectioner's coating, peanut butter provide similar amounts of Vitamin B9 and Vitamin E per 14 ounces.
• 14 ounces of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12
• 14 ounces of Candies, confectioner's coating, peanut butter have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Candies, confectioner's coating, peanut butter have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Candies, confectioner's coating, peanut butter:

• 14 ounces of Frozen Chopped Broccoli have 34.3 times more Water than Candies, confectioner's coating, peanut butter.
• While 14 oz of Candies, confectioner's coating, peanut butter contain 2 times more Calcium, 10.5 times more Copper, 2.1 times more Iron, 6.1 times more Magnesium, 4.8 times more Manganese, 6.2 times more Phosphorus, 2.4 times more Potassium, 1.4 times more Selenium, 10.4 times more Sodium and 4.2 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Chopped Broccoli have 3.3 times more Omega 3 than Candies, confectioner's coating, peanut butter.
• While 14 oz of Candies, confectioner's coating, peanut butter contain 20.3 times more Energy, 102.8 times more Fat, 298.2 times more Saturated Fat, 62.9 times more Omega 6, 9.8 times more Carbohydrate, 28.4 times more Sugars, 1.7 times more Fiber and 6.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6