Comparing Nutrients in 14 ounces Broccoli VS Candies, chocolate covered, caramel with nuts

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Candies, chocolate covered, caramel with nuts	8%	40%	52%

Macro Nutrients

	Broccoli	Candies, chocolate covered, caramel with nuts	Recommended Dietary Allowance
Energy	4.65% 135kcal	64.3% 1865kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	86% 83.3g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	57.8% 18.5g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	185% 241g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	226% 164g	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	3.72% 2.7g	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	% 0.4g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	45% 17g	38g per day for Men 19-50 years
Protein	20% 11g	67.3% 37.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Candies, chocolate covered, caramel with nuts	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	49% 0.64mg	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	62.5% 250μg	91% 365μg	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	393% 354mg	6.17% 5.56mg	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	20.6% 3.1mg	29% 4.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Candies, chocolate covered, caramel with nuts	Recommended Dietary Allowance
Calcium	18.7% 187mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	256% 2.3mg	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	36.2% 2.9mg	84.3% 6.75mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	76.5% 321mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	NA	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	37.4% 262mg	94% 659mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	52% 1766mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	41.3% 619mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	67.5% 7.42mg	11mg per day for Men 19-50 years
Water	9.58% 354g	0.65% 24.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Candies, chocolate covered, caramel with nuts:

• Raw Broccoli has 1.8 times more Vitamin B1, 63.7 times more Vitamin C and 31.8 times more Vitamin K than Candies, chocolate covered, caramel with nuts.
• While Candies, chocolate covered, caramel with nuts contain 1.4 times more Vitamin A, 1.4 times more Vitamin B2, 7.4 times more Vitamin B3, 1.5 times more Vitamin B9 and 1.4 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Candies, chocolate covered, caramel with nuts have similar amounts of Vitamin B6 per 14 oz.
• Both Raw Broccoli as well as Candies, chocolate covered, caramel with nuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Candies, chocolate covered, caramel with nuts:

• Raw Broccoli has 14.6 times more Water than Candies, chocolate covered, caramel with nuts.
• While Candies, chocolate covered, caramel with nuts contain 1.7 times more Calcium, 11.8 times more Copper, 2.3 times more Iron, 3.9 times more Magnesium, 2.5 times more Phosphorus, 1.4 times more Potassium, 4.7 times more Sodium and 4.6 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Candies, chocolate covered, caramel with nuts have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 63 times more Omega 3 than Candies, chocolate covered, caramel with nuts.
• While Candies, chocolate covered, caramel with nuts contain 13.8 times more Energy, 56.8 times more Fat, 40.9 times more Saturated Fat, 119 times more Omega 6, 9.1 times more Carbohydrate, 24.3 times more Sugars, 1.7 times more Fiber and 3.4 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Candies, chocolate covered, caramel with nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.