Comparing Nutrients in 14 ounces Frozen Broccoli Spears VS Candies, sugar-coated almonds

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Candies, sugar-coated almonds	8%	34%	58%

Macro Nutrients

	Frozen Broccoli Spears	Candies, sugar-coated almonds	Recommended Dietary Allowance
Energy	3.97% 115kcal	63.6% 1846kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	73.4% 71g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	24% 7.73g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	91% 15.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	208% 271g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	342% 248g	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	26% 9.92g	38g per day for Men 19-50 years
Protein	21.7% 12g	71% 39.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Candies, sugar-coated almonds	Recommended Dietary Allowance
Vitamin A	25% 226μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	82.4% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	18.3% 0.24mg	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	93% 373μg	15% 59.5μg	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	301% 271mg	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	35.7% 5.36mg	327% 49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	335% 402μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Candies, sugar-coated almonds	Recommended Dietary Allowance
Calcium	16.3% 163mg	39.7% 397mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	258% 2.33mg	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	35.7% 2.86mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	193% 4.45mg	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	33.5% 234mg	94% 659mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	29.8% 1012mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	12.3% 6.75μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	9.7% 359g	0.25% 9.13g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Candies, sugar-coated almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Broccoli Spears versus 14 oz of Candies, sugar-coated almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Broccoli Spears vs Candies, sugar-coated almonds:

• 14 ounces of Frozen Broccoli Spears have more Vitamin A, 1.4 times more Vitamin B1, 1.6 times more Vitamin B5, 2.9 times more Vitamin B6, 6.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Candies, sugar-coated almonds.
• While 14 oz of Candies, sugar-coated almonds contain 2.4 times more Vitamin B2, 2.2 times more Vitamin B3 and 9.2 times more Vitamin E than Frozen Broccoli Spears.
• 14 ounces of Candies, sugar-coated almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Broccoli Spears as well as Candies, sugar-coated almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Broccoli Spears vs Candies, sugar-coated almonds:

• 14 ounces of Frozen Broccoli Spears have 39.4 times more Water than Candies, sugar-coated almonds.
• While 14 oz of Candies, sugar-coated almonds contain 2.4 times more Calcium, 16.3 times more Copper, 2.6 times more Iron, 8.6 times more Magnesium, 4.4 times more Manganese, 2.8 times more Phosphorus and 4.6 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Candies, sugar-coated almonds contain similar levels of Potassium and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Broccoli Spears have more Omega 3 than Candies, sugar-coated almonds.
• While 14 oz of Candies, sugar-coated almonds contain 16 times more Energy, 52.7 times more Fat, 37.5 times more Saturated Fat, 105.5 times more Omega 6, 12.8 times more Carbohydrate, 42.5 times more Sugars and 3.3 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Candies, sugar-coated almonds offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6
• 14 ounces of Candies, sugar-coated almonds provide inadequate amounts of Omega 3