Comparing Nutrients in 1 kilogram Candies, coconut bar, not chocolate covered VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Candies, coconut bar, not chocolate covered	2%	52%	46%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Candies, coconut bar, not chocolate covered	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	166% 4810kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	285% 277g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	798% 255g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	0% 0g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	4.94% 0.84g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	430% 559g	41% 53.5g	130g per day for Men 19-50 years
Sugars	499% 362g	20.3% 14.7g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	168% 64g	79% 30g	38g per day for Men 19-50 years
Protein	38% 21.3g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Candies, coconut bar, not chocolate covered	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.45mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	100% 1.3mg	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	140% 560μg	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	446% 401mg	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	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, coconut bar, not chocolate covered	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	43% 430mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	400% 3.6mg	37.8% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	96% 7.7mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	538% 12.4mg	97% 2.23mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	86.5% 2940mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	156% 86μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	85.3% 1280mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	93% 10mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	3.6% 133g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Candies, coconut bar, not chocolate covered VS Cooked Chopped Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Candies, coconut bar, not chocolate covered versus 1 kg of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Candies, coconut bar, not chocolate covered has 1.3 times more Vitamin B1 than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains more Vitamin A, 3.9 times more Vitamin B2, 2.9 times more Vitamin B6, 2.5 times more Vitamin B9, 14.9 times more Vitamin C, 6.6 times more Vitamin E and 881 times more Vitamin K than Candies, coconut bar, not chocolate covered.
• Both Candies, coconut bar, not chocolate covered and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Candies, coconut bar, not chocolate covered as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Candies, coconut bar, not chocolate covered has 1.3 times more Calcium, 10.6 times more Copper, 1.3 times more Iron, 2.1 times more Magnesium, 5.6 times more Manganese, 1.9 times more Phosphorus, 2.1 times more Potassium, 12.3 times more Selenium, 11.6 times more Sodium and 3.6 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 6.8 times more Water than Candies, coconut bar, not chocolate covered.
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Candies, coconut bar, not chocolate covered has 17.2 times more Energy, 230.4 times more Fat, 1418.9 times more Saturated Fat, 10.4 times more Carbohydrate, 24.6 times more Sugars and 2.1 times more Fiber than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains more Omega 3 and 1.5 times more Protein than Candies, coconut bar, not chocolate covered.
• 1 kilogram of Candies, coconut bar, not chocolate covered provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Candies, coconut bar, not chocolate covered as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in one kilogram.