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

Macros Ratio

	Protein	Fat	Carbs
Candies, coconut bar, not chocolate covered	2%	52%	46%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Candies, coconut bar, not chocolate covered	Broccoli Raab	Recommended Dietary Allowance
Energy	166% 4810kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	285% 277g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	798% 255g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	0% 0g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	4.94% 0.84g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	430% 559g	22% 28.5g	130g per day for Men 19-50 years
Sugars	499% 362g	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	168% 64g	71% 27g	38g per day for Men 19-50 years
Protein	38% 21.3g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Candies, coconut bar, not chocolate covered	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.45mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	132% 1.7mg	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	208% 830μg	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	224% 202mg	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	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, coconut bar, not chocolate covered	Broccoli Raab	Recommended Dietary Allowance
Calcium	43% 430mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	400% 3.6mg	46.7% 0.42mg	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	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	538% 12.4mg	172% 3.95mg	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	104% 730mg	700mg per day for Men 19-50 years
Potassium	86.5% 2940mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	156% 86μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	85.3% 1280mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	93% 10mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	3.6% 133g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Candies, coconut bar, not chocolate covered VS Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Candies, coconut bar, not chocolate covered versus 1 kg of Broccoli Raab 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 Broccoli Raab:

• 1 kg of Raw Broccoli Raab contains more Vitamin A, 2.3 times more Vitamin B1, 6.1 times more Vitamin B2, 2.7 times more Vitamin B3, 1.3 times more Vitamin B5, 3.8 times more Vitamin B6, 3.8 times more Vitamin B9, 7.5 times more Vitamin C, 8.1 times more Vitamin E and 2240 times more Vitamin K than Candies, coconut bar, not chocolate covered.
• 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 Raw Broccoli Raab 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 Broccoli Raab:

• 1 kilogram of Candies, coconut bar, not chocolate covered has 8.6 times more Copper, 1.2 times more Magnesium, 3.1 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium, 8.6 times more Selenium, 3.9 times more Sodium and 1.3 times more Zinc than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 2.5 times more Calcium, 2.8 times more Iron and 7 times more Water than Candies, coconut bar, not chocolate covered.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Candies, coconut bar, not chocolate covered has 21.9 times more Energy, 56.4 times more Fat, 307.7 times more Saturated Fat, 19.6 times more Carbohydrate, 95.2 times more Sugars and 2.4 times more Fiber than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab 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 Broccoli Raab provide inadequate amounts of Energy
• Both Candies, coconut bar, not chocolate covered as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in one kilogram.