Comparing Nutrients in 1 pound Candies, halavah, plain VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Candies, halavah, plain	10%	40%	50%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Candies, halavah, plain	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	73.4% 2127kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	58.5% 18.7g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	225% 38g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	211% 274g	11% 14g	130g per day for Men 19-50 years
Sugars	NA	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	53.7% 20.4g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	101% 56.7g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Candies, halavah, plain	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	160% 1.92mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81% 13mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	76.8% 1mg	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	73.7% 295μg	80.5% 322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.56% 0.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.5% 0.45mg	186% 168mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, halavah, plain	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	15% 150mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	606% 5.45mg	37.8% 0.34mg	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	257% 20.5mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	235% 989mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	172% 3.96mg	75% 1.72mg	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	393% 2753mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	25% 848mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	95% 52μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	59% 885mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	178% 19.6mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	0.45% 16.6g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Candies, halavah, plain VS Cooked Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Candies, halavah, plain versus 1 lb of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Candies, halavah, plain vs Cooked Broccoli Raab:

• 1 pound of Candies, halavah, plain has 2.5 times more Vitamin B1, 1.4 times more Vitamin B3 and 1.6 times more Vitamin B6 than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains more Vitamin A, 1.6 times more Vitamin B2, 2.6 times more Vitamin B5 and 370 times more Vitamin C than Candies, halavah, plain.
• Both Candies, halavah, plain and Cooked Broccoli Raab provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Candies, halavah, plain have insufficient amounts of Vitamin A and Vitamin C
• Both Candies, halavah, plain as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Candies, halavah, plain vs Cooked Broccoli Raab:

• 1 pound of Candies, halavah, plain has 16 times more Copper, 3.6 times more Iron, 8.1 times more Magnesium, 2.3 times more Manganese, 7.4 times more Phosphorus, 8.8 times more Selenium, 3.5 times more Sodium and 8 times more Zinc than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 3.6 times more Calcium, 1.8 times more Potassium and 24.9 times more Water than Candies, halavah, plain.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Candies, halavah, plain has 18.8 times more Energy, 41.4 times more Fat, 46.4 times more Saturated Fat, 271.6 times more Omega 6, 19.4 times more Carbohydrate, 1.6 times more Fiber and 3.3 times more Protein than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 3.4 times more Omega 3 than Candies, halavah, plain.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6