Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Candies, NESTLE, BABY RUTH Bar

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Candies, NESTLE, BABY RUTH Bar	5%	41%	54%

Macro Nutrients

	Frozen Chopped Broccoli	Candies, NESTLE, BABY RUTH Bar	Recommended Dietary Allowance
Energy	1.27% 37kcal	23.2% 673kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	31.6% 30.6g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	53.6% 17g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	22% 3.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	70.7% 92g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	106% 76.5g	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	7.46% 2.83g	38g per day for Men 19-50 years
Protein	7.1% 4g	13.7% 7.65g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Candies, NESTLE, BABY RUTH Bar	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	6.85% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	9.44% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	4.58% 0.06mg	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	4.25% 17μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.54% 0.085μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	89% 80mg	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	11.5% 1.73mg	8.8% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Candies, NESTLE, BABY RUTH Bar	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	35.4% 0.32mg	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	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	21.6% 0.5mg	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	19% 133mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	10.4% 353mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	21.7% 326mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	9.28% 1.02mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.27% 9.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Candies, NESTLE, BABY RUTH Bar:

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, 3.1 times more Vitamin B6, 5.6 times more Vitamin B9, more Vitamin C, 1.3 times more Vitamin E and 35.3 times more Vitamin K than Candies, NESTLE, BABY RUTH Bar.
• While Candies, NESTLE, BABY RUTH Bar contain 1.3 times more Vitamin B2, 2.7 times more Vitamin B3 and more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Candies, NESTLE, BABY RUTH Bar have similar amounts of Vitamin B1 and Vitamin B5 per 5 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Candies, NESTLE, BABY RUTH Bar have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Candies, NESTLE, BABY RUTH Bar:

• Frozen Chopped Broccoli, Unprepared has 1.3 times more Iron and 13.1 times more Water than Candies, NESTLE, BABY RUTH Bar.
• While Candies, NESTLE, BABY RUTH Bar contain 5.9 times more Copper, 2.4 times more Magnesium, 1.9 times more Phosphorus, 9.6 times more Sodium and 1.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Candies, NESTLE, BABY RUTH Bar have similar amounts of Calcium, Manganese, Potassium and Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Chopped Broccoli, Unprepared has 35 times more Omega 3 and 1.5 times more Fiber than Candies, NESTLE, BABY RUTH Bar.
• While Candies, NESTLE, BABY RUTH Bar contain 18.3 times more Energy, 74.5 times more Fat, 275 times more Saturated Fat, 85 times more Omega 6, 13.6 times more Carbohydrate, 40 times more Sugars and 1.9 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Candies, NESTLE, BABY RUTH Bar have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.