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

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Candies, confectioner's coating, peanut butter	14%	51%	35%

Macro Nutrients

	Boiled Broccoli	Candies, confectioner's coating, peanut butter	Recommended Dietary Allowance
Energy	5.47% 159kcal	82.7% 2400kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	139% 135g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	52% 8.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	164% 213g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	240% 174g	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	4.63% 3.36g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	59.7% 22.7g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	148% 83g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Candies, confectioner's coating, peanut butter	Recommended Dietary Allowance
Vitamin A	39% 349μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	87.7% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	232% 37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	59.3% 0.77mg	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	122% 490μg	87.3% 349μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	37.8% 0.91μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	327% 294mg	1.5% 1.36mg	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	44% 6.58mg	41% 6.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Candies, confectioner's coating, peanut butter	Recommended Dietary Allowance
Calcium	18% 181mg	50% 499mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	202% 1.8mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	119% 499mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	276% 6.35mg	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	43.4% 304mg	201% 1406mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	67.4% 2291mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	32% 17.7μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	75.6% 1134mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	82.5% 9.07mg	11mg per day for Men 19-50 years
Water	11% 405g	0.33% 12g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has more Vitamin A, 1.4 times more Vitamin B9, 216.3 times more Vitamin C and 19.3 times more Vitamin K than Candies, confectioner's coating, peanut butter.
• While Candies, confectioner's coating, peanut butter contain 3.7 times more Vitamin B1, 1.6 times more Vitamin B2, 14.8 times more Vitamin B3, 1.7 times more Vitamin B5 and more Vitamin B12 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Candies, confectioner's coating, peanut butter have similar amounts of Vitamin B6 and Vitamin E per 1 lb.
• Both Boiled and Drained Broccoli as well as Candies, confectioner's coating, peanut butter have insufficient amounts of Vitamin D in 1 lb.

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

• Boiled and Drained Broccoli has 33.4 times more Water than Candies, confectioner's coating, peanut butter.
• While Candies, confectioner's coating, peanut butter contain 2.8 times more Calcium, 6.6 times more Copper, 2.5 times more Iron, 5.2 times more Magnesium, 7.2 times more Manganese, 4.6 times more Phosphorus, 1.7 times more Potassium, 2.4 times more Selenium, 6.1 times more Sodium and 4.4 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 3.7 times more Omega 3 than Candies, confectioner's coating, peanut butter.
• While Candies, confectioner's coating, peanut butter contain 15.1 times more Energy, 72.7 times more Fat, 166.1 times more Saturated Fat, 38.2 times more Omega 6, 6.5 times more Carbohydrate, 27.6 times more Sugars, 1.5 times more Fiber and 7.7 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Candies, confectioner's coating, peanut butter have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.