Comparing Nutrients in 14 ounces Candies, soft fruit and nut squares VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Candies, soft fruit and nut squares	2%	22%	76%
Broccoli	27%	8%	65%

Macro Nutrients

	Candies, soft fruit and nut squares	Broccoli	Recommended Dietary Allowance
Energy	53.4% 1548kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	39% 37.8g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	11% 3.56g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	326% 5.2g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	129% 22g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	225% 293g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	252% 182g	9.3% 6.75g	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	3.72% 2.7g	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	% 0.4g	g per day for Men 19-50 years
Fiber	25% 9.53g	27% 10.3g	38g per day for Men 19-50 years
Protein	16.4% 9.17g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Candies, soft fruit and nut squares	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.4% 0.71mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.44mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	53.4% 0.69mg	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	12% 47.6μg	62.5% 250μg	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	0.88% 0.79mg	393% 354mg	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	2.65% 0.4mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, soft fruit and nut squares	Broccoli	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	21.6% 0.19mg	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	46% 3.7mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	36.2% 0.83mg	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	30.6% 214mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	9.57% 325mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	34.7% 520mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	1.5% 55g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Candies, soft fruit and nut squares vs Broccoli:

• Raw Broccoli contains more Vitamin A, 1.5 times more Vitamin B1, 3 times more Vitamin B2, 3.6 times more Vitamin B3, 5.1 times more Vitamin B5, 2.1 times more Vitamin B6, 5.3 times more Vitamin B9, 446 times more Vitamin C, 7.8 times more Vitamin E and 254 times more Vitamin K than Candies, soft fruit and nut squares.
• Both Candies, soft fruit and nut squares as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Candies, soft fruit and nut squares vs Broccoli:

• Candies, soft fruit and nut squares have 6.2 times more Copper, 1.3 times more Iron, 2.6 times more Manganese, 4 times more Sodium and 1.3 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2.8 times more Calcium, 3.9 times more Potassium, 1.8 times more Selenium and 6.4 times more Water than Candies, soft fruit and nut squares.
• Both Candies, soft fruit and nut squares and Raw Broccoli have similar amounts of Magnesium and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Candies, soft fruit and nut squares have 11.5 times more Energy, 25.7 times more Fat, 7.9 times more Saturated Fat, 20.9 times more Omega 3, 112.8 times more Omega 6, 11.1 times more Carbohydrate and 27 times more Sugars than Raw Broccoli.
• Both Candies, soft fruit and nut squares and Raw Broccoli have similar amounts of Fiber and Protein per 14 oz.
• Both Candies, soft fruit and nut squares as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.