Comparing Nutrients in 1 kilogram Candies, REESE'S PIECES Candy VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Candies, REESE'S PIECES Candy	10%	44%	46%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Candies, REESE'S PIECES Candy	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	171% 4970kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	255% 248g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	513% 164g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	67.5% 1.08g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	104% 17.7g	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	460% 599g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	734% 533g	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	79% 30g	79% 30g	38g per day for Men 19-50 years
Protein	223% 125g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Candies, REESE'S PIECES Candy	Boiled Spears 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	150% 1.8mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	169% 2.2mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	379% 60.6mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.1mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	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	138% 550μg	75% 300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	46% 1.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	66% 9.9mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 59μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, REESE'S PIECES Candy	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	69% 690mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	456% 4.1mg	47.8% 0.43mg	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	61.3% 4.9mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	210% 880mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	478% 11mg	141% 3.25mg	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	296% 2070mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	106% 3590mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	129% 1940mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	105% 11.5mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.27% 10g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Candies, REESE'S PIECES Candy VS Boiled Spears Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Candies, REESE'S PIECES Candy versus 1 kg of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Candies, REESE'S PIECES Candy vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Candies, REESE'S PIECES Candy has 3.3 times more Vitamin B1, 2.7 times more Vitamin B2, 13.2 times more Vitamin B3, 2.2 times more Vitamin B5, 1.8 times more Vitamin B9 and more Vitamin B12 than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains more Vitamin A, more Vitamin C, 1.3 times more Vitamin E and 14.9 times more Vitamin K than Candies, REESE'S PIECES Candy.
• Both Candies, REESE'S PIECES Candy and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Candies, REESE'S PIECES Candy have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Boiled Spears Frozen Broccoli have insufficient amounts of Vitamin B12
• Both Candies, REESE'S PIECES Candy as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Candies, REESE'S PIECES Candy vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Candies, REESE'S PIECES Candy has 1.4 times more Calcium, 9.5 times more Copper, 4.4 times more Magnesium, 3.4 times more Manganese, 3.8 times more Phosphorus, 2 times more Potassium, 8.1 times more Sodium and 3.8 times more Zinc than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 2.4 times more Selenium and 90.7 times more Water than Candies, REESE'S PIECES Candy.
• Both Candies, REESE'S PIECES Candy and Boiled Spears Frozen Broccoli contain similar levels of Iron per one kilogram.
• 1 kilogram of Candies, REESE'S PIECES Candy lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Candies, REESE'S PIECES Candy has 17.8 times more Energy, 225.2 times more Fat, 912.2 times more Saturated Fat, 2.6 times more Omega 3, 136 times more Omega 6, 11.2 times more Carbohydrate, 36.2 times more Sugars and 4 times more Protein than Boiled Spears Frozen Broccoli.
• Both Candies, REESE'S PIECES Candy and Boiled Spears Frozen Broccoli offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6