Comparing Nutrients in 1 kilogram Boiled Broccoli VS Candies, chocolate covered, caramel with nuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Candies, chocolate covered, caramel with nuts	8%	40%	52%

Macro Nutrients

	Boiled Broccoli	Candies, chocolate covered, caramel with nuts	Recommended Dietary Allowance
Energy	12% 350kcal	162% 4700kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	216% 210g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	146% 46.6g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	343% 58.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	467% 607g	130g per day for Men 19-50 years
Sugars	19% 14g	570% 414g	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	10.2% 7.4g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	113% 43g	38g per day for Men 19-50 years
Protein	42.5% 24g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Candies, chocolate covered, caramel with nuts	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	298% 47.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	123% 1.6mg	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	270% 1080μg	230% 920μg	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	721% 649mg	15.6% 14mg	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	97% 14.5mg	73.3% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	26.7% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Candies, chocolate covered, caramel with nuts	Recommended Dietary Allowance
Calcium	40% 400mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	644% 5.8mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	213% 17mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	193% 810mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	NA	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	96% 670mg	237% 1660mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	131% 4450mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	104% 1560mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	170% 18.7mg	11mg per day for Men 19-50 years
Water	24% 893g	1.65% 61g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Candies, chocolate covered, caramel with nuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Candies, chocolate covered, caramel with nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Candies, chocolate covered, caramel with nuts:

• 1 kilogram of Boiled Broccoli has 1.8 times more Vitamin A, 1.6 times more Vitamin B1, 1.3 times more Vitamin B6, 46.4 times more Vitamin C, 1.3 times more Vitamin E and 44.1 times more Vitamin K than Candies, chocolate covered, caramel with nuts.
• While 1 kg of Candies, chocolate covered, caramel with nuts contains 1.3 times more Vitamin B2 and 8.6 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Candies, chocolate covered, caramel with nuts provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Candies, chocolate covered, caramel with nuts have insufficient amounts of Vitamin C
• Both Boiled and Drained Broccoli as well as Candies, chocolate covered, caramel with nuts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Candies, chocolate covered, caramel with nuts:

• 1 kilogram of Boiled Broccoli has 14.6 times more Water than Candies, chocolate covered, caramel with nuts.
• While 1 kg of Candies, chocolate covered, caramel with nuts contains 2 times more Calcium, 9.5 times more Copper, 2.5 times more Iron, 3.9 times more Magnesium, 2.5 times more Phosphorus, 1.5 times more Potassium, 1.8 times more Selenium, 3.8 times more Sodium and 4.2 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has 119 times more Omega 3 than Candies, chocolate covered, caramel with nuts.
• While 1 kg of Candies, chocolate covered, caramel with nuts contains 13.4 times more Energy, 51.2 times more Fat, 58.9 times more Saturated Fat, 114.4 times more Omega 6, 8.4 times more Carbohydrate, 29.7 times more Sugars, 1.3 times more Fiber and 4 times more Protein than Boiled and Drained Broccoli.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy and Omega 6
• 1 kilogram of Candies, chocolate covered, caramel with nuts provide inadequate amounts of Omega 3