Comparing Nutrients in 5 ounces Broccoli VS Candies, NESTLE, BABY RUTH Bar

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Candies, NESTLE, BABY RUTH Bar	5%	41%	54%

Macro Nutrients

	Broccoli	Candies, NESTLE, BABY RUTH Bar	Recommended Dietary Allowance
Energy	1.66% 48kcal	23.2% 673kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	31.6% 30.6g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	53.6% 17g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	22% 3.73g	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	70.7% 92g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	106% 76.5g	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	7.46% 2.83g	38g per day for Men 19-50 years
Protein	7.14% 4g	13.7% 7.65g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Candies, NESTLE, BABY RUTH Bar	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	6.85% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	9.44% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	4.58% 0.06mg	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	4.25% 17μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.54% 0.085μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	140% 126mg	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	7.37% 1.1mg	8.8% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Candies, NESTLE, BABY RUTH Bar	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	35.4% 0.32mg	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	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	21.6% 0.5mg	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	19% 133mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	10.4% 353mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	21.7% 326mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	9.28% 1.02mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.27% 9.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Candies, NESTLE, BABY RUTH Bar:

• Raw Broccoli has more Vitamin A, 1.2 times more Vitamin B1, 1.7 times more Vitamin B5, 4.2 times more Vitamin B6, 5.3 times more Vitamin B9, more Vitamin C and 44.2 times more Vitamin K than Candies, NESTLE, BABY RUTH Bar.
• While Candies, NESTLE, BABY RUTH Bar contain 2 times more Vitamin B3 and more Vitamin B12 than Raw Broccoli.
• Both Raw Broccoli and Candies, NESTLE, BABY RUTH Bar have similar amounts of Vitamin B2 and Vitamin E per 5 oz.
• Both Raw Broccoli as well as Candies, NESTLE, BABY RUTH Bar have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Candies, NESTLE, BABY RUTH Bar:

• Raw Broccoli has 1.3 times more Potassium and 12.8 times more Water than Candies, NESTLE, BABY RUTH Bar.
• While Candies, NESTLE, BABY RUTH Bar contain 4.6 times more Copper, 2 times more Magnesium, 1.7 times more Manganese, 1.4 times more Phosphorus, 7 times more Sodium and 1.8 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Candies, NESTLE, BABY RUTH Bar have similar amounts of Calcium, Iron and Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 21 times more Omega 3 and 1.3 times more Fiber than Candies, NESTLE, BABY RUTH Bar.
• While Candies, NESTLE, BABY RUTH Bar contain 14 times more Energy, 58.4 times more Fat, 106.1 times more Saturated Fat, 53.8 times more Omega 6, 9.8 times more Carbohydrate, 31.8 times more Sugars and 1.9 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Candies, NESTLE, BABY RUTH Bar have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.