Comparing Nutrients in 1 kilogram Candies, carob, unsweetened VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Candies, carob, unsweetened	6%	52%	42%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Candies, carob, unsweetened	Boiled Broccoli	Recommended Dietary Allowance
Energy	186% 5400kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	323% 314g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	907% 290g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	19.4% 0.31g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	15.5% 2.64g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	433% 563g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	470% 341g	19% 14g	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	10.2% 7.4g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	100% 38g	87% 33g	38g per day for Men 19-50 years
Protein	146% 81.5g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Candies, carob, unsweetened	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	137% 1.78mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	150% 7.5mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	154% 2mg	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	52.5% 210μg	270% 1080μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	117% 2.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.56% 5mg	721% 649mg	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	105% 15.7mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	64% 77μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, carob, unsweetened	Boiled Broccoli	Recommended Dietary Allowance
Calcium	303% 3030mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	161% 13mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	84.3% 1.94mg	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	180% 1260mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	186% 6330mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	95% 52μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	71.3% 1070mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	321% 35.3mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Candies, carob, unsweetened vs Boiled Broccoli:

• Candies, carob, unsweetened have 1.6 times more Vitamin B1, 1.4 times more Vitamin B2, 1.9 times more Vitamin B3, 1.2 times more Vitamin B5 and more Vitamin B12 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 77 times more Vitamin A, 1.5 times more Vitamin B6, 5.1 times more Vitamin B9, 129.8 times more Vitamin C and 18.3 times more Vitamin K than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened and Boiled and Drained Broccoli have similar amounts of Vitamin E per 1 kg.
• Both Candies, carob, unsweetened as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Candies, carob, unsweetened vs Boiled Broccoli:

• Candies, carob, unsweetened have 7.6 times more Calcium, 3 times more Copper, 1.9 times more Iron, 1.7 times more Magnesium, 1.9 times more Phosphorus, 2.2 times more Potassium, 3.3 times more Selenium, 2.6 times more Sodium and 7.8 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Manganese and 58 times more Water than Candies, carob, unsweetened.

Comparison of macro-nutrients per 1 kilogram:

• Candies, carob, unsweetened have 15.4 times more Energy, 76.5 times more Fat, 367.3 times more Saturated Fat, 5.2 times more Omega 6, 7.8 times more Carbohydrate, 24.5 times more Sugars and 3.4 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.8 times more Omega 3 than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened and Boiled and Drained Broccoli have similar amounts of Fiber per 1 kg.
• Both Candies, carob, unsweetened as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.