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

Macros Ratio

	Protein	Fat	Carbs
Candies, REESE'S PIECES Candy	10%	44%	46%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Candies, REESE'S PIECES Candy	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	68% 1973kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	204% 65g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	26.8% 0.43g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	41.3% 7g	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	183% 238g	14.6% 19g	130g per day for Men 19-50 years
Sugars	292% 211g	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	31.3% 12g	31.3% 12g	38g per day for Men 19-50 years
Protein	88.3% 49.5g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Candies, REESE'S PIECES Candy	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	59.5% 0.71mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	150% 24mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	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	54.6% 218μg	66.5% 266μg	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	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	26% 3.93mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.5% 23.4μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, REESE'S PIECES Candy	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	27.4% 274mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	16.8% 0.15mg	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	24.3% 1.94mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	83% 349mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	190% 4.37mg	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	117% 822mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	42% 1425mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	51.3% 770mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	41.5% 4.56mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	9.8% 363g	3700g per day for Men 19-50 years

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

• Candies, REESE'S PIECES Candy have 3.4 times more Vitamin B1, 2.3 times more Vitamin B2, 12.9 times more Vitamin B3, 2.2 times more Vitamin B5 and more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, more Vitamin C and 13.7 times more Vitamin K than Candies, REESE'S PIECES Candy.
• Both Candies, REESE'S PIECES Candy and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B6, Vitamin B9 and Vitamin E per 14 oz.
• Both Candies, REESE'S PIECES Candy as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin D in 14 oz.

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

• Candies, REESE'S PIECES Candy have 1.2 times more Calcium, 10.8 times more Copper, 4.9 times more Magnesium, 3.7 times more Manganese, 4.1 times more Phosphorus, 1.7 times more Potassium, 8.1 times more Sodium and 2.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.7 times more Iron, 3.5 times more Selenium and 91.5 times more Water than Candies, REESE'S PIECES Candy.

Comparison of macro-nutrients per 14 ounces:

• Candies, REESE'S PIECES Candy have 19.1 times more Energy, 85.4 times more Fat, 373.2 times more Saturated Fat, 57 times more Omega 6, 12.5 times more Carbohydrate, 39.4 times more Sugars and 4.4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Candies, REESE'S PIECES Candy and Frozen Chopped Broccoli, Unprepared have similar amounts of Omega 3 and Fiber per 14 oz.
• Both Candies, REESE'S PIECES Candy as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.