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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Candies, sweet chocolate coated fondant	2%	20%	78%

Macro Nutrients

	Broccoli Raab	Candies, sweet chocolate coated fondant	Recommended Dietary Allowance
Energy	1.08% 31kcal	18% 519kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	13.6% 13g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	24% 7.74g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	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	3.1% 4.04g	87.7% 114g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	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	0.33% 0.24g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	5.57% 3.1g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Candies, sweet chocolate coated fondant	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	3.07% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	0.68% 0.034mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	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	29.4% 118μg	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	32% 28.6mg	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	15.3% 2.3mg	1.23% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Candies, sweet chocolate coated fondant	Recommended Dietary Allowance
Calcium	15.3% 153mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	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	38% 3.03mg	27.6% 2.2mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	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	14.8% 103mg	19.2% 135mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	2.46% 37mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.29% 11g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Broccoli Raab 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 Broccoli Raab vs Candies, sweet chocolate coated fondant:

• 5 ounces of Broccoli Raab have more Vitamin A, 6.2 times more Vitamin B1, 2.2 times more Vitamin B2, 2.1 times more Vitamin B3, 13.4 times more Vitamin B5, 17.1 times more Vitamin B6, 27.7 times more Vitamin B9, more Vitamin C, 12.5 times more Vitamin E and 106.7 times more Vitamin K than Candies, sweet chocolate coated fondant.
• 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 Raw Broccoli Raab 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 Broccoli Raab vs Candies, sweet chocolate coated fondant:

• 5 ounces of Broccoli Raab have 6.4 times more Calcium, 1.4 times more Iron, 1.3 times more Sodium, 1.7 times more Zinc and 12 times more Water than Candies, sweet chocolate coated fondant.
• While 5 oz of Candies, sweet chocolate coated fondant contain 10.2 times more Copper, 2.9 times more Magnesium, 1.3 times more Phosphorus and 1.6 times more Selenium than Raw Broccoli Raab.
• Both Broccoli Raab and Candies, sweet chocolate coated fondant contain similar levels of Manganese and Potassium per five ounces.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium
• 5 ounces of Candies, sweet chocolate coated fondant lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Raab have 13.5 times more Omega 3, 1.3 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 16.6 times more Energy, 19 times more Fat, 65.8 times more Saturated Fat, 28.2 times more Carbohydrate and 187.9 times more Sugars than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy
• 5 ounces of Candies, sweet chocolate coated fondant provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Candies, sweet chocolate coated fondant provide inadequate amounts of Omega 6 in five ounces.