Comparing Nutrients in 1 kilogram Candies, confectioner's coating, peanut butter VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Candies, confectioner's coating, peanut butter	14%	51%	35%
Broccoli	27%	8%	65%

Macro Nutrients

	Candies, confectioner's coating, peanut butter	Broccoli	Recommended Dietary Allowance
Energy	182% 5290kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	307% 298g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	410% 131g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	115% 19.5g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	361% 469g	51% 66.4g	130g per day for Men 19-50 years
Sugars	528% 383g	23.4% 17g	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	9.38% 6.8g	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	% 1g	g per day for Men 19-50 years
Fiber	132% 50g	68.4% 26g	38g per day for Men 19-50 years
Protein	327% 183g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Candies, confectioner's coating, peanut butter	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	193% 2.32mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	513% 82mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	212% 10.6mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	135% 1.75mg	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	193% 770μg	158% 630μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	83.3% 2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.33% 3mg	991% 892mg	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	91% 13.6mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, confectioner's coating, peanut butter	Broccoli	Recommended Dietary Allowance
Calcium	110% 1100mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	444% 4mg	54.4% 0.49mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	213% 17mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	262% 1100mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	609% 14mg	91% 2.1mg	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	443% 3100mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	149% 5050mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	71% 39μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	167% 2500mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	182% 20mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	0.72% 26.7g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Candies, confectioner's coating, peanut butter vs Broccoli:

• Candies, confectioner's coating, peanut butter have 3.3 times more Vitamin B1, 1.7 times more Vitamin B2, 12.8 times more Vitamin B3, 1.8 times more Vitamin B5, 1.2 times more Vitamin B9, more Vitamin B12 and 1.7 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 297.3 times more Vitamin C and 13.9 times more Vitamin K than Candies, confectioner's coating, peanut butter.
• Both Candies, confectioner's coating, peanut butter and Raw Broccoli have similar amounts of Vitamin B6 per 1 kg.
• Both Candies, confectioner's coating, peanut butter as well as Raw Broccoli have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Candies, confectioner's coating, peanut butter vs Broccoli:

• Candies, confectioner's coating, peanut butter have 2.3 times more Calcium, 8.2 times more Copper, 2.3 times more Iron, 5.2 times more Magnesium, 6.7 times more Manganese, 4.7 times more Phosphorus, 1.6 times more Potassium, 1.6 times more Selenium, 7.6 times more Sodium and 4.9 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 33.4 times more Water than Candies, confectioner's coating, peanut butter.

Comparison of macro-nutrients per 1 kilogram:

• Candies, confectioner's coating, peanut butter have 15.6 times more Energy, 80.5 times more Fat, 115.1 times more Saturated Fat, 39.8 times more Omega 6, 7.1 times more Carbohydrate, 22.5 times more Sugars, 1.9 times more Fiber and 6.5 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 2 times more Omega 3 than Candies, confectioner's coating, peanut butter.
• Both Candies, confectioner's coating, peanut butter as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.