Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Candies, carob, unsweetened

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Candies, carob, unsweetened	6%	52%	42%

Macro Nutrients

	Frozen Chopped Broccoli	Candies, carob, unsweetened	Recommended Dietary Allowance
Energy	1.27% 37kcal	26.4% 765kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	129% 41g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	61.4% 79.8g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	66.7% 48.4g	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	1.62% 1.18g	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	% 1.06g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	14% 5.4g	38g per day for Men 19-50 years
Protein	7.1% 4g	20.6% 11.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Candies, carob, unsweetened	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	14% 0.18mg	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	23.7% 95μg	7.44% 29.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.5% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	89% 80mg	0.79% 0.71mg	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	11.5% 1.73mg	15% 2.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	9.1% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Candies, carob, unsweetened	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	29% 0.26mg	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	14.4% 1.15mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	8.63% 0.2mg	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	10% 71mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	26.4% 897mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	13.4% 7.37μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	10% 152mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.059% 2.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Candies, carob, unsweetened per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of Candies, carob, unsweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Candies, carob, unsweetened:

• 5 ounces of Frozen Chopped Broccoli have 52 times more Vitamin A, 3.2 times more Vitamin B9, 112.8 times more Vitamin C and 10.5 times more Vitamin K than Candies, carob, unsweetened.
• While 5 oz of Candies, carob, unsweetened contain 1.9 times more Vitamin B1, 1.9 times more Vitamin B2, 2.2 times more Vitamin B3, 2.7 times more Vitamin B5, more Vitamin B12 and 1.3 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Candies, carob, unsweetened provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12
• 5 ounces of Candies, carob, unsweetened have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Candies, carob, unsweetened have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Candies, carob, unsweetened:

• 5 ounces of Frozen Chopped Broccoli have 2.1 times more Manganese and 59.4 times more Water than Candies, carob, unsweetened.
• While 5 oz of Candies, carob, unsweetened contain 5.4 times more Calcium, 4.8 times more Copper, 1.6 times more Iron, 2 times more Magnesium, 2.5 times more Phosphorus, 3 times more Potassium, 1.9 times more Selenium, 4.5 times more Sodium and 7.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 3.4 times more Omega 3 than Candies, carob, unsweetened.
• While 5 oz of Candies, carob, unsweetened contain 20.8 times more Energy, 108.1 times more Fat, 659.5 times more Saturated Fat, 11.8 times more Carbohydrate, 25.3 times more Sugars, 1.3 times more Fiber and 2.9 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 5 ounces of Candies, carob, unsweetened provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Candies, carob, unsweetened provide inadequate amounts of Omega 6 in five ounces.