Comparing Nutrients in 1 kilogram Candies, sweet chocolate VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Candies, sweet chocolate	3%	54%	43%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Candies, sweet chocolate	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	175% 5070kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	353% 342g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	628% 201g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	56.5% 9.6g	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	465% 604g	41% 53.5g	130g per day for Men 19-50 years
Sugars	710% 515g	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	145% 55g	79% 30g	38g per day for Men 19-50 years
Protein	69.6% 39g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Candies, sweet chocolate	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	16.7% 0.2mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	7.5% 30μg	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	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	17.3% 2.6mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52.5% 63μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, sweet chocolate	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	24% 240mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	638% 5.74mg	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	345% 27.6mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	269% 1130mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	215% 4.94mg	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	210% 1470mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	85.3% 2900mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	0.14% 5g	24.5% 907g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Candies, sweet chocolate vs Cooked Chopped Frozen Broccoli:

• Candies, sweet chocolate have 3 times more Vitamin B2 and 1.5 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 2.8 times more Vitamin B1, 3.9 times more Vitamin B5, 3 times more Vitamin B6, 18.7 times more Vitamin B9, more Vitamin C, 5.1 times more Vitamin E and 14 times more Vitamin K than Candies, sweet chocolate.
• Both Candies, sweet chocolate as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Candies, sweet chocolate vs Cooked Chopped Frozen Broccoli:

• Candies, sweet chocolate have 16.9 times more Copper, 4.5 times more Iron, 8.7 times more Magnesium, 2.2 times more Manganese, 3 times more Phosphorus, 2 times more Potassium, 4 times more Selenium, 1.5 times more Sodium and 5.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.4 times more Calcium and 181.4 times more Water than Candies, sweet chocolate.

Comparison of macro-nutrients per 1 kilogram:

• Candies, sweet chocolate have 18.1 times more Energy, 285 times more Fat, 1115.6 times more Saturated Fat, 73.8 times more Omega 6, 11.3 times more Carbohydrate, 35 times more Sugars, 1.8 times more Fiber and 1.3 times more Protein than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.4 times more Omega 3 than Candies, sweet chocolate.
• Both Candies, sweet chocolate as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.