Comparing Nutrients in 14 ounces Candies, REESE'S PIECES Candy VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Candies, REESE'S PIECES Candy	10%	44%	46%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Candies, REESE'S PIECES Candy	Boiled Broccoli	Recommended Dietary Allowance
Energy	68% 1973kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	204% 65g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	26.8% 0.43g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	41.3% 7g	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	183% 238g	22% 28.5g	130g per day for Men 19-50 years
Sugars	292% 211g	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	31.3% 12g	34.5% 13g	38g per day for Men 19-50 years
Protein	88.3% 49.5g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Candies, REESE'S PIECES Candy	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	59.5% 0.71mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	150% 24mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	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	54.6% 218μg	107% 429μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	18% 0.44μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	26% 3.93mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.5% 23.4μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, REESE'S PIECES Candy	Boiled Broccoli	Recommended Dietary Allowance
Calcium	27.4% 274mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	24.3% 1.94mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	83% 349mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	190% 4.37mg	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	117% 822mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	42% 1425mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	51.3% 770mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	41.5% 4.56mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Candies, REESE'S PIECES Candy vs Boiled Broccoli:

• Candies, REESE'S PIECES Candy have 2.9 times more Vitamin B1, 1.8 times more Vitamin B2, 11 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.8 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C, 1.5 times more Vitamin E and 23.9 times more Vitamin K than Candies, REESE'S PIECES Candy.
• Both Candies, REESE'S PIECES Candy and Boiled and Drained Broccoli have similar amounts of Vitamin B5 per 14 oz.
• Both Candies, REESE'S PIECES Candy as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Candies, REESE'S PIECES Candy vs Boiled Broccoli:

• Candies, REESE'S PIECES Candy have 1.7 times more Calcium, 6.7 times more Copper, 4.2 times more Magnesium, 5.7 times more Manganese, 3.1 times more Phosphorus, 1.2 times more Potassium, 4.7 times more Sodium and 2.6 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Iron, 2 times more Selenium and 89.3 times more Water than Candies, REESE'S PIECES Candy.

Comparison of macro-nutrients per 14 ounces:

• Candies, REESE'S PIECES Candy have 14.2 times more Energy, 60.4 times more Fat, 207.8 times more Saturated Fat, 34.7 times more Omega 6, 8.3 times more Carbohydrate, 38.3 times more Sugars and 5.2 times more Protein than Boiled and Drained Broccoli.
• Both Candies, REESE'S PIECES Candy and Boiled and Drained Broccoli have similar amounts of Omega 3 and Fiber per 14 oz.
• Both Candies, REESE'S PIECES Candy as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.