Comparing Nutrients in 1 pound Frozen Chopped Broccoli VS Candies, NESTLE, BABY RUTH Bar

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Candies, NESTLE, BABY RUTH Bar	5%	41%	54%

Macro Nutrients

	Frozen Chopped Broccoli	Candies, NESTLE, BABY RUTH Bar	Recommended Dietary Allowance
Energy	4.07% 118kcal	74.3% 2155kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	172% 55g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	70.3% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	226% 294g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	338% 245g	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	5.2% 3.76g	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	% 3.4g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	24% 9.07g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Candies, NESTLE, BABY RUTH Bar	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	42.2% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	35.5% 5.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	30.2% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	14.7% 0.19mg	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	76% 304μg	13.6% 54.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.3% 0.27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	284% 256mg	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	37% 5.53mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Candies, NESTLE, BABY RUTH Bar	Recommended Dietary Allowance
Calcium	25.4% 254mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	113% 1.02mg	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	46% 3.67mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	69.2% 1.6mg	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	32.4% 227mg	61% 426mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	33.2% 1129mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	69.6% 1043mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	11.2% 415g	0.86% 31.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Chopped Broccoli vs Candies, NESTLE, BABY RUTH Bar:

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, 3.1 times more Vitamin B6, 5.6 times more Vitamin B9, more Vitamin C, 1.3 times more Vitamin E and 35.3 times more Vitamin K than Candies, NESTLE, BABY RUTH Bar.
• While Candies, NESTLE, BABY RUTH Bar contain 1.3 times more Vitamin B2, 2.7 times more Vitamin B3 and more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Candies, NESTLE, BABY RUTH Bar have similar amounts of Vitamin B1 and Vitamin B5 per 1 lb.
• Both Frozen Chopped Broccoli, Unprepared as well as Candies, NESTLE, BABY RUTH Bar have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Chopped Broccoli vs Candies, NESTLE, BABY RUTH Bar:

• Frozen Chopped Broccoli, Unprepared has 1.3 times more Iron and 13.1 times more Water than Candies, NESTLE, BABY RUTH Bar.
• While Candies, NESTLE, BABY RUTH Bar contain 5.9 times more Copper, 2.4 times more Magnesium, 1.9 times more Phosphorus, 9.6 times more Sodium and 1.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Candies, NESTLE, BABY RUTH Bar have similar amounts of Calcium, Manganese, Potassium and Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Chopped Broccoli, Unprepared has 35 times more Omega 3 and 1.5 times more Fiber than Candies, NESTLE, BABY RUTH Bar.
• While Candies, NESTLE, BABY RUTH Bar contain 18.3 times more Energy, 74.5 times more Fat, 275 times more Saturated Fat, 85 times more Omega 6, 13.6 times more Carbohydrate, 40 times more Sugars and 1.9 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Candies, NESTLE, BABY RUTH Bar have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.