Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Candies, sugar-coated almonds

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Candies, sugar-coated almonds	8%	34%	58%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Candies, sugar-coated almonds	Recommended Dietary Allowance
Energy	4.38% 127kcal	72.7% 2109kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	84% 81.3g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	104% 17.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	238% 310g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	391% 283g	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	36% 13.6g	30% 11.3g	38g per day for Men 19-50 years
Protein	25% 14g	81% 45.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Candies, sugar-coated almonds	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	28.3% 4.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	21% 0.27mg	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	63.5% 254μg	17% 68μg	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	202% 182mg	0% 0mg	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	40% 6mg	374% 56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Candies, sugar-coated almonds	Recommended Dietary Allowance
Calcium	15% 150mg	45.4% 454mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	295% 2.66mg	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	34.6% 2.77mg	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	148% 621mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	221% 5.1mg	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	31.8% 222mg	108% 753mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	34% 1157mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	64.3% 7.08mg	11mg per day for Men 19-50 years
Water	11% 411g	0.28% 10.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Candies, sugar-coated almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Candies, sugar-coated almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Candies, sugar-coated almonds:

• 1 pound of Cooked Chopped Frozen Broccoli has more Vitamin A, 1.8 times more Vitamin B5, 2.2 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Candies, sugar-coated almonds.
• While 1 lb of Candies, sugar-coated almonds contains 3.3 times more Vitamin B2, 2.2 times more Vitamin B3 and 9.4 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Candies, sugar-coated almonds provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Candies, sugar-coated almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Candies, sugar-coated almonds have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Candies, sugar-coated almonds:

• 1 pound of Cooked Chopped Frozen Broccoli has 39.4 times more Water than Candies, sugar-coated almonds.
• While 1 lb of Candies, sugar-coated almonds contains 3 times more Calcium, 17.2 times more Copper, 3.1 times more Iron, 10.5 times more Magnesium, 5 times more Manganese, 3.4 times more Phosphorus, 1.8 times more Potassium, 2.4 times more Selenium and 5.6 times more Zinc than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has more Omega 3 than Candies, sugar-coated almonds.
• While 1 lb of Candies, sugar-coated almonds contains 16.6 times more Energy, 149.4 times more Fat, 108.2 times more Saturated Fat, 300.3 times more Omega 6, 12.8 times more Carbohydrate, 42.5 times more Sugars and 3.2 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Candies, sugar-coated almonds offer comparable quantities of Fiber per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 1 pound of Candies, sugar-coated almonds provide inadequate amounts of Omega 3