Comparing Nutrients in 14 ounces Candies, sweet chocolate coated fondant VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Candies, sweet chocolate coated fondant	2%	20%	78%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Candies, sweet chocolate coated fondant	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	50% 1453kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	38% 37g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	67.7% 21.7g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	6.56% 1.1g	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	245% 319g	14.6% 19g	130g per day for Men 19-50 years
Sugars	391% 283g	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	22% 8.33g	31.3% 12g	38g per day for Men 19-50 years
Protein	15.6% 8.73g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Candies, sweet chocolate coated fondant	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	8.6% 0.1mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.9% 0.095mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	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	2.98% 12μg	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	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	3.44% 0.52mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, sweet chocolate coated fondant	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	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	77.4% 6.2mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	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	54% 377mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	19.6% 667mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	6.88% 103mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.83% 30.6g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Candies, sweet chocolate coated fondant vs Frozen Chopped Broccoli:

• Candies, sweet chocolate coated fondant have 1.2 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 2 times more Vitamin B1, 1.7 times more Vitamin B2, 11.6 times more Vitamin B5, 13 times more Vitamin B6, 22.3 times more Vitamin B9, more Vitamin C, 9.4 times more Vitamin E and 38.6 times more Vitamin K than Candies, sweet chocolate coated fondant.
• Both Candies, sweet chocolate coated fondant 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, sweet chocolate coated fondant vs Frozen Chopped Broccoli:

• Candies, sweet chocolate coated fondant have 11.3 times more Copper, 1.9 times more Iron, 3.5 times more Magnesium, 1.4 times more Manganese and 1.9 times more Phosphorus than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.3 times more Calcium, 1.3 times more Potassium, 1.8 times more Selenium and 11.9 times more Water than Candies, sweet chocolate coated fondant.
• Both Candies, sweet chocolate coated fondant and Frozen Chopped Broccoli, Unprepared have similar amounts of Sodium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Candies, sweet chocolate coated fondant have 14.1 times more Energy, 32.1 times more Fat, 124.1 times more Saturated Fat, 9.1 times more Omega 6, 16.8 times more Carbohydrate and 52.9 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 7.5 times more Omega 3, 1.4 times more Fiber and 1.3 times more Protein than Candies, sweet chocolate coated fondant.
• Both Candies, sweet chocolate coated fondant as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.