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

Macros Ratio

	Protein	Fat	Carbs
Candies, coconut bar, not chocolate covered	2%	52%	46%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Candies, coconut bar, not chocolate covered	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	66% 1909kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	317% 101g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	0% 0g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1.96% 0.33g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	171% 222g	14.6% 19g	130g per day for Men 19-50 years
Sugars	198% 144g	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	67% 25.4g	31.3% 12g	38g per day for Men 19-50 years
Protein	15% 8.45g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Candies, coconut bar, not chocolate covered	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.27mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	39.7% 0.52mg	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	66.5% 266μg	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	249% 224mg	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	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, coconut bar, not chocolate covered	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	17% 171mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	16.8% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	38.2% 3.06mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	214% 4.9mg	50.7% 1.17mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	34.3% 1167mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	37% 4.05mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	1.42% 52.6g	9.8% 363g	3700g per day for Men 19-50 years

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

• Candies, coconut bar, not chocolate covered have 1.3 times more Vitamin B1 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 4.6 times more Vitamin B2, 2.9 times more Vitamin B6, 3 times more Vitamin B9, 20.9 times more Vitamin C, 6.1 times more Vitamin E and 811 times more Vitamin K than Candies, coconut bar, not chocolate covered.
• Both Candies, coconut bar, not chocolate covered and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B3 and Vitamin B5 per 14 oz.
• Both Candies, coconut bar, not chocolate covered as well as Frozen Chopped Broccoli, Unprepared 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 Frozen Chopped Broccoli:

• Candies, coconut bar, not chocolate covered have 9.5 times more Copper, 1.5 times more Magnesium, 4.2 times more Manganese, 1.9 times more Phosphorus, 1.4 times more Potassium, 3.1 times more Selenium, 5.3 times more Sodium and 2.1 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.3 times more Calcium and 6.9 times more Water than Candies, coconut bar, not chocolate covered.
• Both Candies, coconut bar, not chocolate covered and Frozen Chopped Broccoli, Unprepared have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Candies, coconut bar, not chocolate covered have 18.5 times more Energy, 95.3 times more Fat, 580.5 times more Saturated Fat, 11.7 times more Carbohydrate, 26.8 times more Sugars and 2.1 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Omega 3 and 1.3 times more Protein than Candies, coconut bar, not chocolate covered.
• Both Candies, coconut bar, not chocolate covered as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.