Comparing Nutrients in 1 kilogram Candies, coconut bar, not chocolate covered VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Candies, coconut bar, not chocolate covered	2%	52%	46%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Candies, coconut bar, not chocolate covered	Boiled Broccoli	Recommended Dietary Allowance
Energy	166% 4810kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	285% 277g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	798% 255g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	0% 0g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	4.94% 0.84g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	430% 559g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	499% 362g	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	168% 64g	87% 33g	38g per day for Men 19-50 years
Protein	38% 21.3g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Candies, coconut bar, not chocolate covered	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.45mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	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	55% 220μg	270% 1080μg	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	30% 27mg	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	13.3% 2mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, coconut bar, not chocolate covered	Boiled Broccoli	Recommended Dietary Allowance
Calcium	43% 430mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	400% 3.6mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	96% 7.7mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	538% 12.4mg	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	133% 930mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	86.5% 2940mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	156% 86μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	85.3% 1280mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	93% 10mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	3.6% 133g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Candies, coconut bar, not chocolate covered vs Boiled Broccoli:

• Boiled and Drained Broccoli contains more Vitamin A, 5.9 times more Vitamin B2, 2.5 times more Vitamin B5, 4.4 times more Vitamin B6, 4.9 times more Vitamin B9, 24 times more Vitamin C, 7.3 times more Vitamin E and 1411 times more Vitamin K than Candies, coconut bar, not chocolate covered.
• Both Candies, coconut bar, not chocolate covered and Boiled and Drained Broccoli have similar amounts of Vitamin B1 and Vitamin B3 per 1 kg.
• Both Candies, coconut bar, not chocolate covered as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Candies, coconut bar, not chocolate covered vs Boiled Broccoli:

• Candies, coconut bar, not chocolate covered have 5.9 times more Copper, 1.3 times more Magnesium, 6.4 times more Manganese, 1.4 times more Phosphorus, 5.4 times more Selenium, 3.1 times more Sodium and 2.3 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 6.7 times more Water than Candies, coconut bar, not chocolate covered.
• Both Candies, coconut bar, not chocolate covered and Boiled and Drained Broccoli have similar amounts of Calcium, Iron and Potassium per 1 kg.
• Both Candies, coconut bar, not chocolate covered as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Candies, coconut bar, not chocolate covered have 13.7 times more Energy, 67.4 times more Fat, 323.3 times more Saturated Fat, 7.8 times more Carbohydrate, 26 times more Sugars and 1.9 times more Fiber than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Omega 3 than Candies, coconut bar, not chocolate covered.
• Both Candies, coconut bar, not chocolate covered and Boiled and Drained Broccoli have similar amounts of Protein per 1 kg.
• Both Candies, coconut bar, not chocolate covered as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.