Comparing Nutrients in 14 ounces Candies, halavah, plain VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Candies, halavah, plain	10%	40%	50%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Candies, halavah, plain	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	64% 1861kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	88% 85.4g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	51% 16.4g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	197% 33.4g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 240g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	NA	8.05% 5.83g	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	47% 18g	31.3% 12g	38g per day for Men 19-50 years
Protein	88.5% 49.6g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Candies, halavah, plain	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	140% 1.7mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71% 11.3mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.4mg	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	64.5% 258μg	55.6% 222μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.6% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	177% 159mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, halavah, plain	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	13% 131mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	530% 4.77mg	15% 0.13mg	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	225% 18mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	206% 865mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	151% 3.46mg	38.5% 0.89mg	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	344% 2409mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	22% 742mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	83% 45.6μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	51.6% 774mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	156% 17mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.39% 14.6g	9.73% 360g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Candies, halavah, plain vs Cooked Chopped Frozen Broccoli:

• Candies, halavah, plain have 7.7 times more Vitamin B1, 6.2 times more Vitamin B3, 2.7 times more Vitamin B6 and more Vitamin B12 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 1.6 times more Vitamin B5 and 401 times more Vitamin C than Candies, halavah, plain.
• Both Candies, halavah, plain and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B2 and Vitamin B9 per 14 oz.

Comparing minerals per 14 ounces for Candies, halavah, plain vs Cooked Chopped Frozen Broccoli:

• Candies, halavah, plain have 35.4 times more Copper, 7.4 times more Iron, 16.8 times more Magnesium, 3.9 times more Manganese, 12.4 times more Phosphorus, 1.3 times more Potassium, 16.4 times more Selenium, 17.7 times more Sodium and 15.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 24.7 times more Water than Candies, halavah, plain.
• Both Candies, halavah, plain and Boiled Chopped Frozen Broccoli have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Candies, halavah, plain have 16.8 times more Energy, 179.3 times more Fat, 229.3 times more Saturated Fat, 1.4 times more Omega 3, 647.8 times more Omega 6, 11.3 times more Carbohydrate, 1.5 times more Fiber and 4 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Candies, halavah, plain as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.