Comparing Nutrients in 5 ounces Broccoli Raab VS Candies, TWIZZLERS NIBS CHERRY BITS

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Candies, TWIZZLERS NIBS CHERRY BITS	3%	7%	90%

Macro Nutrients

	Broccoli Raab	Candies, TWIZZLERS NIBS CHERRY BITS	Recommended Dietary Allowance
Energy	1.08% 31kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	3.86% 3.74g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	NA	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	NA	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	86.5% 113g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	100% 72.8g	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	2.24% 0.85g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Candies, TWIZZLERS NIBS CHERRY BITS	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.3% 2.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Candies, TWIZZLERS NIBS CHERRY BITS	Recommended Dietary Allowance
Calcium	15.3% 153mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	NA	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	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	NA	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	NA	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	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	1.54% 52.4mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	18.4% 276mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	NA	11mg per day for Men 19-50 years
Water	3.55% 131g	0.57% 21.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Candies, TWIZZLERS NIBS CHERRY BITS per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli Raab versus 5 oz of Candies, TWIZZLERS NIBS CHERRY BITS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Candies, TWIZZLERS NIBS CHERRY BITS:

• 5 ounces of Broccoli Raab have more Vitamin C than Candies, TWIZZLERS NIBS CHERRY BITS.
• 5 ounces of Candies, TWIZZLERS NIBS CHERRY BITS have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Broccoli Raab vs Candies, TWIZZLERS NIBS CHERRY BITS:

• 5 ounces of Broccoli Raab have 13.5 times more Calcium, 7.6 times more Iron, 3 times more Phosphorus, 5.3 times more Potassium and 6.2 times more Water than Candies, TWIZZLERS NIBS CHERRY BITS.
• While 5 oz of Candies, TWIZZLERS NIBS CHERRY BITS contain 5.9 times more Sodium than Raw Broccoli Raab.
• 5 ounces of Candies, TWIZZLERS NIBS CHERRY BITS lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Raab have 4.5 times more Fiber and 1.4 times more Protein than Candies, TWIZZLERS NIBS CHERRY BITS.
• While 5 oz of Candies, TWIZZLERS NIBS CHERRY BITS contain 15.8 times more Energy, 5.4 times more Fat, 27.8 times more Carbohydrate and 135.1 times more Sugars than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy
• 5 ounces of Candies, TWIZZLERS NIBS CHERRY BITS provide inadequate amounts of Fiber