Comparing Nutrients in 1 kilogram Candies, praline, prepared-from-recipe VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Candies, praline, prepared-from-recipe	3%	48%	49%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Candies, praline, prepared-from-recipe	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	167% 4850kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	267% 259g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	69.5% 22.2g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	222% 3.55g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	437% 74.2g	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	458% 596g	41% 53.5g	130g per day for Men 19-50 years
Sugars	770% 558g	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	92% 35g	79% 30g	38g per day for Men 19-50 years
Protein	59% 33g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Candies, praline, prepared-from-recipe	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	169% 2.03mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.4% 3.32mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.2% 0.77mg	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	15% 60μg	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	3.33% 3mg	446% 401mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	33.3% 5mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, praline, prepared-from-recipe	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	43% 430mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	549% 4.94mg	37.8% 0.34mg	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	161% 13mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	731% 17mg	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	149% 1040mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	64% 2170mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	152% 16.7mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	2.8% 104g	24.5% 907g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Candies, praline, prepared-from-recipe vs Cooked Chopped Frozen Broccoli:

• Candies, praline, prepared-from-recipe have 3.7 times more Vitamin B1 and 1.2 times more Vitamin B5 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 51 times more Vitamin A, 1.5 times more Vitamin B2, 1.7 times more Vitamin B6, 9.3 times more Vitamin B9, 133.7 times more Vitamin C, 2.6 times more Vitamin E and 67.8 times more Vitamin K than Candies, praline, prepared-from-recipe.
• Both Candies, praline, prepared-from-recipe and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B3 per 1 kg.
• Both Candies, praline, prepared-from-recipe as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Candies, praline, prepared-from-recipe vs Cooked Chopped Frozen Broccoli:

• Candies, praline, prepared-from-recipe have 1.3 times more Calcium, 14.5 times more Copper, 2.1 times more Iron, 3.8 times more Magnesium, 7.5 times more Manganese, 2.1 times more Phosphorus, 1.5 times more Potassium, 2.6 times more Selenium, 4.4 times more Sodium and 6 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 8.8 times more Water than Candies, praline, prepared-from-recipe.

Comparison of macro-nutrients per 1 kilogram:

• Candies, praline, prepared-from-recipe have 17.3 times more Energy, 215.8 times more Fat, 123.6 times more Saturated Fat, 8.5 times more Omega 3, 571 times more Omega 6, 11.1 times more Carbohydrate and 38 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Candies, praline, prepared-from-recipe and Boiled Chopped Frozen Broccoli have similar amounts of Fiber and Protein per 1 kg.
• Both Candies, praline, prepared-from-recipe as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.