Comparing Nutrients in 5 ounces Broccoli VS Candies, carob, unsweetened

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Candies, carob, unsweetened	6%	52%	42%

Macro Nutrients

	Broccoli	Candies, carob, unsweetened	Recommended Dietary Allowance
Energy	1.66% 48kcal	26.4% 765kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	129% 41g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	61.4% 79.8g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	66.7% 48.4g	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	1.33% 0.96g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	14% 5.4g	38g per day for Men 19-50 years
Protein	7.14% 4g	20.6% 11.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Candies, carob, unsweetened	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	14% 0.18mg	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	22.3% 89.3μg	7.44% 29.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.5% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	140% 126mg	0.79% 0.71mg	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	7.37% 1.1mg	15% 2.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	9.1% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Candies, carob, unsweetened	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	29% 0.26mg	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	13% 1.03mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	8.63% 0.2mg	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	13.4% 94mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	26.4% 897mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	13.4% 7.37μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	10% 152mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Candies, carob, unsweetened:

• Raw Broccoli has 31 times more Vitamin A, 1.3 times more Vitamin B6, 3 times more Vitamin B9, 178.4 times more Vitamin C and 13.2 times more Vitamin K than Candies, carob, unsweetened.
• While Candies, carob, unsweetened contain 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5, more Vitamin B12 and 2 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli as well as Candies, carob, unsweetened have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Candies, carob, unsweetened:

• Raw Broccoli has 1.5 times more Manganese and 58 times more Water than Candies, carob, unsweetened.
• While Candies, carob, unsweetened contain 6.4 times more Calcium, 3.7 times more Copper, 1.8 times more Iron, 1.7 times more Magnesium, 1.9 times more Phosphorus, 2 times more Potassium, 2.1 times more Selenium, 3.2 times more Sodium and 8.6 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 2 times more Omega 3 than Candies, carob, unsweetened.
• While Candies, carob, unsweetened contain 15.9 times more Energy, 84.8 times more Fat, 254.5 times more Saturated Fat, 5.4 times more Omega 6, 8.5 times more Carbohydrate, 20.1 times more Sugars, 1.5 times more Fiber and 2.9 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Candies, carob, unsweetened have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.