Comparing Nutrients in 14 ounces Candies, coconut bar, not chocolate covered VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Candies, coconut bar, not chocolate covered	2%	52%	46%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Candies, coconut bar, not chocolate covered	Boiled Broccoli	Recommended Dietary Allowance
Energy	66% 1909kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	317% 101g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	0% 0g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	1.96% 0.33g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	171% 222g	22% 28.5g	130g per day for Men 19-50 years
Sugars	198% 144g	7.6% 5.5g	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	4.05% 2.94g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	67% 25.4g	34.5% 13g	38g per day for Men 19-50 years
Protein	15% 8.45g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Candies, coconut bar, not chocolate covered	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.27mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	61% 0.79mg	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	22% 87.3μg	107% 429μg	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	12% 10.7mg	286% 258mg	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	5.3% 0.79mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, coconut bar, not chocolate covered	Boiled Broccoli	Recommended Dietary Allowance
Calcium	17% 171mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	0.4% 16μg	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	38.2% 3.06mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	214% 4.9mg	33.5% 0.77mg	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	52.7% 369mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	34.3% 1167mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	37% 4.05mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	1.42% 52.6g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Candies, coconut bar, not chocolate covered vs Boiled Broccoli:

• Boiled and Drained Broccoli contains more Vitamin A, 5.9 times more Vitamin B2, 2.5 times more Vitamin B5, 4.4 times more Vitamin B6, 4.9 times more Vitamin B9, 24 times more Vitamin C, 7.3 times more Vitamin E and 1411 times more Vitamin K than Candies, coconut bar, not chocolate covered.
• Both Candies, coconut bar, not chocolate covered and Boiled and Drained Broccoli have similar amounts of Vitamin B1 and Vitamin B3 per 14 oz.
• Both Candies, coconut bar, not chocolate covered as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Candies, coconut bar, not chocolate covered vs Boiled Broccoli:

• Candies, coconut bar, not chocolate covered have 5.9 times more Copper, 1.3 times more Magnesium, 6.4 times more Manganese, 1.4 times more Phosphorus, 5.4 times more Selenium, 3.1 times more Sodium and 2.3 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 6.7 times more Water than Candies, coconut bar, not chocolate covered.
• Both Candies, coconut bar, not chocolate covered and Boiled and Drained Broccoli have similar amounts of Calcium, Iron and Potassium per 14 oz.
• Both Candies, coconut bar, not chocolate covered as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Candies, coconut bar, not chocolate covered have 13.7 times more Energy, 67.4 times more Fat, 323.3 times more Saturated Fat, 7.8 times more Carbohydrate, 26 times more Sugars and 1.9 times more Fiber than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Omega 3 than Candies, coconut bar, not chocolate covered.
• Both Candies, coconut bar, not chocolate covered and Boiled and Drained Broccoli have similar amounts of Protein per 14 oz.
• Both Candies, coconut bar, not chocolate covered as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.