Comparing Nutrients in 5 ounces Broccoli VS Candies, fruit snacks, with high vitamin C

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Candies, fruit snacks, with high vitamin C	0%	0%	100%

Macro Nutrients

	Broccoli	Candies, fruit snacks, with high vitamin C	Recommended Dietary Allowance
Energy	1.66% 48kcal	17.2% 499kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0% 0g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	96% 125g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	133% 97g	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	0% 0g	38g per day for Men 19-50 years
Protein	7.14% 4g	0.2% 0.11g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Candies, fruit snacks, with high vitamin C	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	0.87% 0.011mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	0.071% 0.011mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	0.17% 0.009mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	0.11% 0.001mg	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	0.35% 1.4μg	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	140% 126mg	215% 193mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Candies, fruit snacks, with high vitamin C	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	2.36% 0.021mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.018% 0.71μg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	0.34% 1.4mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	0.86% 0.02mg	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	0.61% 4.25mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	0.33% 11.3mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	2.17% 32.6mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.45% 16.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Candies, fruit snacks, with high vitamin C:

• Raw Broccoli has more Vitamin A, 2.8 times more Vitamin B1, 14.6 times more Vitamin B2, 79.9 times more Vitamin B3, 95.5 times more Vitamin B5, 175 times more Vitamin B6, 63 times more Vitamin B9, more Vitamin E and more Vitamin K than Candies, fruit snacks, with high vitamin C.
• While Candies, fruit snacks, with high vitamin C contain 1.5 times more Vitamin C than Raw Broccoli.
• Both Raw Broccoli as well as Candies, fruit snacks, with high vitamin C have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Candies, fruit snacks, with high vitamin C:

• Raw Broccoli has more Calcium, 3.3 times more Copper, more Iron, 21 times more Magnesium, 15 times more Manganese, 22 times more Phosphorus, 39.5 times more Potassium, 2.3 times more Selenium, 1.4 times more Sodium, 2.2 times more Zinc and 7.5 times more Water than Candies, fruit snacks, with high vitamin C.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has more Omega 3, more Fiber and 35.3 times more Protein than Candies, fruit snacks, with high vitamin C.
• While Candies, fruit snacks, with high vitamin C contain 10.4 times more Energy, 13.2 times more Carbohydrate and 40.1 times more Sugars than Raw Broccoli.
• Both Raw Broccoli as well as Candies, fruit snacks, with high vitamin C have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.