Comparing Nutrients in 1 pound Broccoli VS Candies, sweet chocolate

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Candies, sweet chocolate	3%	54%	43%

Macro Nutrients

	Broccoli	Candies, sweet chocolate	Recommended Dietary Allowance
Energy	5.3% 154kcal	79.3% 2300kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	160% 155g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	285% 91g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	25.6% 4.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	211% 274g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	322% 234g	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	65.7% 25g	38g per day for Men 19-50 years
Protein	23% 12.8g	31.6% 17.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Candies, sweet chocolate	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	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	6.44% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	15% 0.2mg	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	3.4% 13.6μg	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	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	7.86% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	24% 28.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Candies, sweet chocolate	Recommended Dietary Allowance
Calcium	21.3% 213mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	289% 2.6mg	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	41.4% 3.3mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	122% 513mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	97% 2.24mg	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	95% 667mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	38.7% 1315mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	62% 6.8mg	11mg per day for Men 19-50 years
Water	11% 405g	0.061% 2.27g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Candies, sweet chocolate:

• Raw Broccoli has more Vitamin A, 3.6 times more Vitamin B1, 8.1 times more Vitamin B5, 4.1 times more Vitamin B6, 21 times more Vitamin B9, more Vitamin C, 3 times more Vitamin E and 16.1 times more Vitamin K than Candies, sweet chocolate.
• While Candies, sweet chocolate contain 2.1 times more Vitamin B2 than Raw Broccoli.
• Both Raw Broccoli and Candies, sweet chocolate have similar amounts of Vitamin B3 per 1 lb.
• Both Raw Broccoli as well as Candies, sweet chocolate have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Candies, sweet chocolate:

• Raw Broccoli has 2 times more Calcium, 2.1 times more Sodium and 178.6 times more Water than Candies, sweet chocolate.
• While Candies, sweet chocolate contain 11.7 times more Copper, 3.8 times more Iron, 5.4 times more Magnesium, 2.4 times more Manganese, 2.2 times more Phosphorus and 3.7 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Candies, sweet chocolate have similar amounts of Potassium and Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 2.1 times more Omega 3 than Candies, sweet chocolate.
• While Candies, sweet chocolate contain 14.9 times more Energy, 92.4 times more Fat, 176.1 times more Saturated Fat, 19.6 times more Omega 6, 9.1 times more Carbohydrate, 30.3 times more Sugars, 2.1 times more Fiber and 1.4 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Candies, sweet chocolate have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.