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

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Candies, NESTLE, BABY RUTH Bar	5%	41%	54%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Candies, NESTLE, BABY RUTH Bar	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	23.2% 673kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	31.6% 30.6g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	53.6% 17g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	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	5.84% 7.6g	70.7% 92g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	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	NA	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	NA	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	7.85% 4.4g	13.7% 7.65g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Candies, NESTLE, BABY RUTH Bar	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	6.85% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	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	10.6% 42.5μg	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	63% 57mg	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	12.5% 1.87mg	8.8% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Candies, NESTLE, BABY RUTH Bar	Recommended Dietary Allowance
Calcium	7.23% 72.3mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	6.77% 0.061mg	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	11% 0.86mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	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	11% 78mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	10.4% 353mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	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	3.87% 0.43mg	9.28% 1.02mg	11mg per day for Men 19-50 years
Water	3.48% 129g	0.27% 9.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Candies, NESTLE, BABY RUTH Bar per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Spears Frozen Broccoli versus 5 oz of Candies, NESTLE, BABY RUTH Bar to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Boiled Spears Frozen Broccoli have more Vitamin A, 3.1 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin C, 1.4 times more Vitamin E and 38.3 times more Vitamin K than Candies, NESTLE, BABY RUTH Bar.
• While 5 oz of Candies, NESTLE, BABY RUTH Bar contain 1.5 times more Vitamin B2, 2.7 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Candies, NESTLE, BABY RUTH Bar provide similar amounts of Vitamin B1 and Vitamin B5 per five ounces.
• 5 ounces of Boiled Spears Frozen Broccoli have insufficient amounts of Vitamin B12
• 5 ounces of Candies, NESTLE, BABY RUTH Bar have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Spears Frozen Broccoli as well as Candies, NESTLE, BABY RUTH Bar have insufficient amounts of Vitamin D in five ounces.

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

• 5 ounces of Boiled Spears Frozen Broccoli have 13 times more Water than Candies, NESTLE, BABY RUTH Bar.
• While 5 oz of Candies, NESTLE, BABY RUTH Bar contain 5.2 times more Copper, 2.2 times more Magnesium, 1.7 times more Phosphorus, 1.4 times more Potassium, 1.3 times more Selenium, 9.6 times more Sodium and 2.4 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Candies, NESTLE, BABY RUTH Bar contain similar levels of Calcium, Iron and Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Spears Frozen Broccoli have 14 times more Omega 3 and 1.5 times more Fiber than Candies, NESTLE, BABY RUTH Bar.
• While 5 oz of Candies, NESTLE, BABY RUTH Bar contain 17 times more Energy, 196.4 times more Fat, 672.2 times more Saturated Fat, 202.6 times more Omega 6, 12.1 times more Carbohydrate, 36.7 times more Sugars and 1.7 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 5 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 5 ounces of Candies, NESTLE, BABY RUTH Bar provide inadequate amounts of Omega 3