Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Candies, sweet chocolate coated fondant

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Candies, sweet chocolate coated fondant	2%	20%	78%

Macro Nutrients

	Frozen Broccoli Spears	Candies, sweet chocolate coated fondant	Recommended Dietary Allowance
Energy	1.4% 41kcal	18% 519kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	13.6% 13g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	24% 7.74g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	2.34% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	87.7% 114g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	140% 101g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	5.57% 3.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Candies, sweet chocolate coated fondant	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	3.07% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	0.68% 0.034mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	1.1% 0.014mg	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	33.3% 133μg	1.06% 4.25μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	108% 97mg	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	12.8% 1.9mg	1.23% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Candies, sweet chocolate coated fondant	Recommended Dietary Allowance
Calcium	5.8% 58mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	67.7% 0.61mg	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	12.8% 1.02mg	27.6% 2.2mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	24.7% 0.57mg	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	12% 83.6mg	19.2% 135mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	2.46% 37mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	3.47% 128g	0.29% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Candies, sweet chocolate coated fondant per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Broccoli Spears versus 5 oz of Candies, sweet chocolate coated fondant to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Broccoli Spears vs Candies, sweet chocolate coated fondant:

• 5 ounces of Frozen Broccoli Spears have more Vitamin A, 2.8 times more Vitamin B1, 2 times more Vitamin B2, 10.1 times more Vitamin B5, 17.5 times more Vitamin B6, 31.3 times more Vitamin B9, more Vitamin C, 10.4 times more Vitamin E and 48.3 times more Vitamin K than Candies, sweet chocolate coated fondant.
• Both Frozen Broccoli Spears and Candies, sweet chocolate coated fondant provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Candies, sweet chocolate coated fondant have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Candies, sweet chocolate coated fondant have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Broccoli Spears vs Candies, sweet chocolate coated fondant:

• 5 ounces of Frozen Broccoli Spears have 2.4 times more Calcium, 1.5 times more Potassium and 11.8 times more Water than Candies, sweet chocolate coated fondant.
• While 5 oz of Candies, sweet chocolate coated fondant contain 11.9 times more Copper, 2.2 times more Iron, 3.9 times more Magnesium, 1.6 times more Manganese, 1.6 times more Phosphorus and 1.3 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Candies, sweet chocolate coated fondant contain similar levels of Selenium per five ounces.
• 5 ounces of Candies, sweet chocolate coated fondant lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Broccoli Spears have 8.9 times more Omega 3, 1.4 times more Fiber and 1.4 times more Protein than Candies, sweet chocolate coated fondant.
• While 5 oz of Candies, sweet chocolate coated fondant contain 12.6 times more Energy, 27.4 times more Fat, 105 times more Saturated Fat, 15 times more Carbohydrate and 48.6 times more Sugars than Frozen Broccoli Spears.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 5 ounces of Candies, sweet chocolate coated fondant provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Candies, sweet chocolate coated fondant provide inadequate amounts of Omega 6 in five ounces.