Comparing Nutrients in 1 pound Candies, carob, unsweetened VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Candies, carob, unsweetened	6%	52%	42%
Broccoli	27%	8%	65%

Macro Nutrients

	Candies, carob, unsweetened	Broccoli	Recommended Dietary Allowance
Energy	84.5% 2449kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	147% 142g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	411% 132g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	7.04% 1.2g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	196% 255g	23% 30g	130g per day for Men 19-50 years
Sugars	213% 155g	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	45.4% 17.2g	31% 11.8g	38g per day for Men 19-50 years
Protein	66% 37g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Candies, carob, unsweetened	Broccoli	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62% 0.81mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.5% 4.7mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	61% 0.79mg	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	24% 95μg	71.4% 286μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	53% 1.27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.5% 2.27mg	450% 405mg	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	47.5% 7.12mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, carob, unsweetened	Broccoli	Recommended Dietary Allowance
Calcium	137% 1374mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	24.7% 0.22mg	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	73% 5.85mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	27.6% 0.64mg	41.4% 0.95mg	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	81.6% 572mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	84.4% 2871mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	43% 23.6μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	146% 16mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.19% 7g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Candies, carob, unsweetened vs Broccoli:

• Candies, carob, unsweetened have 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5, more Vitamin B12 and 2 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 31 times more Vitamin A, 1.3 times more Vitamin B6, 3 times more Vitamin B9, 178.4 times more Vitamin C and 13.2 times more Vitamin K than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened as well as Raw Broccoli have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Candies, carob, unsweetened vs Broccoli:

• Candies, carob, unsweetened have 6.4 times more Calcium, 3.7 times more Copper, 1.8 times more Iron, 1.7 times more Magnesium, 1.9 times more Phosphorus, 2 times more Potassium, 2.1 times more Selenium, 3.2 times more Sodium and 8.6 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Manganese and 58 times more Water than Candies, carob, unsweetened.

Comparison of macro-nutrients per 1 pound:

• Candies, carob, unsweetened have 15.9 times more Energy, 84.8 times more Fat, 254.5 times more Saturated Fat, 5.4 times more Omega 6, 8.5 times more Carbohydrate, 20.1 times more Sugars, 1.5 times more Fiber and 2.9 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 2 times more Omega 3 than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.