Comparing Nutrients in 1 pound Broccoli VS Candies, HERSHEYS, PAYDAY Bar

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Candies, HERSHEYS, PAYDAY Bar	11%	46%	43%

Macro Nutrients

	Broccoli	Candies, HERSHEYS, PAYDAY Bar	Recommended Dietary Allowance
Energy	5.3% 154kcal	76.6% 2223kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	117% 113g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	68% 21.8g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	124% 21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	185% 240g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	252% 183g	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	4.25% 3.1g	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	% 0.45g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	23% 12.8g	109% 61g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Candies, HERSHEYS, PAYDAY Bar	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	203% 32.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	47.3% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	82% 1.07mg	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	71.4% 286μg	58% 231μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.78% 0.091μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	450% 405mg	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	23.6% 3.54mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Candies, HERSHEYS, PAYDAY Bar	Recommended Dietary Allowance
Calcium	21.3% 213mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	164% 1.47mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.011% 0.45μg	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	41.4% 3.3mg	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	97% 408mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	180% 4.14mg	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	42.8% 299mg	128% 894mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	97% 3289mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	70% 1048mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	64.7% 7.12mg	11mg per day for Men 19-50 years
Water	11% 405g	0.85% 31.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Candies, HERSHEYS, PAYDAY Bar:

• Raw Broccoli has more Vitamin A, 1.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Candies, HERSHEYS, PAYDAY Bar.
• While Candies, HERSHEYS, PAYDAY Bar contain 11.2 times more Vitamin B3, 1.3 times more Vitamin B6 and 3.2 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Candies, HERSHEYS, PAYDAY Bar have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 1 lb.
• Both Raw Broccoli as well as Candies, HERSHEYS, PAYDAY Bar have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Candies, HERSHEYS, PAYDAY Bar:

• Raw Broccoli has 12.8 times more Water than Candies, HERSHEYS, PAYDAY Bar.
• While Candies, HERSHEYS, PAYDAY Bar contain 2 times more Calcium, 6.6 times more Copper, 2.6 times more Iron, 4.3 times more Magnesium, 4.3 times more Manganese, 3 times more Phosphorus, 2.3 times more Potassium, 2 times more Selenium, 7 times more Sodium and 3.8 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 3.9 times more Omega 3 than Candies, HERSHEYS, PAYDAY Bar.
• While Candies, HERSHEYS, PAYDAY Bar contain 14.4 times more Energy, 67.6 times more Fat, 42.2 times more Saturated Fat, 94.6 times more Omega 6, 8 times more Carbohydrate, 23.7 times more Sugars, 1.5 times more Fiber and 4.8 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Candies, HERSHEYS, PAYDAY Bar have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.