Comparing Nutrients in 14 ounces Boiled Spears Frozen Broccoli VS Candies, praline, prepared-from-recipe

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Candies, praline, prepared-from-recipe	3%	48%	49%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Candies, praline, prepared-from-recipe	Recommended Dietary Allowance
Energy	3.83% 111kcal	66.4% 1925kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	106% 103g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	27.6% 8.83g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	88% 1.4g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	173% 29.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	182% 237g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	305% 221g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	36.6% 14g	38g per day for Men 19-50 years
Protein	22% 12.3g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Candies, praline, prepared-from-recipe	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	67% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	26.4% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	23.5% 0.31mg	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	29.8% 119μg	5.95% 24μg	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	177% 159mg	1.32% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	35% 5.24mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Candies, praline, prepared-from-recipe	Recommended Dietary Allowance
Calcium	20.2% 202mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	218% 1.96mg	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	30.3% 2.42mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	46.3% 194mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	290% 6.68mg	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	31% 218mg	59% 413mg	700mg per day for Men 19-50 years
Potassium	21% 714mg	25.3% 861mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	12.7% 191mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	60.3% 6.63mg	11mg per day for Men 19-50 years
Water	9.73% 360g	1.1% 41g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Candies, praline, prepared-from-recipe per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Spears Frozen Broccoli versus 14 oz of Candies, praline, prepared-from-recipe to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Spears Frozen Broccoli vs Candies, praline, prepared-from-recipe:

• 14 ounces of Boiled Spears Frozen Broccoli have 51 times more Vitamin A, 1.5 times more Vitamin B2, 1.7 times more Vitamin B6, 5 times more Vitamin B9, 133.7 times more Vitamin C, 2.6 times more Vitamin E and 67.8 times more Vitamin K than Candies, praline, prepared-from-recipe.
• While 14 oz of Candies, praline, prepared-from-recipe contain 3.7 times more Vitamin B1 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Candies, praline, prepared-from-recipe provide similar amounts of Vitamin B3 and Vitamin B5 per 14 ounces.
• 14 ounces of Candies, praline, prepared-from-recipe have insufficient amounts of Vitamin A, Vitamin B9, Vitamin C and Vitamin K
• Both Boiled and Drained Spears Frozen Broccoli as well as Candies, praline, prepared-from-recipe have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Boiled Spears Frozen Broccoli vs Candies, praline, prepared-from-recipe:

• 14 ounces of Boiled Spears Frozen Broccoli have 8.8 times more Water than Candies, praline, prepared-from-recipe.
• While 14 oz of Candies, praline, prepared-from-recipe contain 11.5 times more Copper, 2.1 times more Iron, 2.5 times more Magnesium, 5.2 times more Manganese, 1.9 times more Phosphorus, 2 times more Sodium and 5.6 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Candies, praline, prepared-from-recipe contain similar levels of Calcium, Potassium and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Candies, praline, prepared-from-recipe contain 17.3 times more Energy, 235.5 times more Fat, 123.6 times more Saturated Fat, 8.5 times more Omega 3, 571 times more Omega 6, 11.1 times more Carbohydrate and 38 times more Sugars than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Candies, praline, prepared-from-recipe offer comparable quantities of Fiber and Protein per 14 ounces.
• 14 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6