Comparing Nutrients in 5 ounces Broccoli VS Jellies

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Jellies	0%	0%	100%

Macro Nutrients

	Broccoli	Jellies	Recommended Dietary Allowance
Energy	1.66% 48kcal	13% 377kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.029% 0.028g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.022% 0.007g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.025% 0.004g	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	76.3% 99g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	100% 72.6g	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	3.73% 1.4g	38g per day for Men 19-50 years
Protein	7.14% 4g	0.38% 0.21g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Jellies	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	0.12% 0.001mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	2.83% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	0.32% 0.051mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	5.6% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	2.2% 0.028mg	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	0.71% 2.83μg	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	1.4% 1.28mg	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	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Jellies	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	1.73% 0.016mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.6% 103μg	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	3.37% 0.27mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	8.14% 0.19mg	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	1.2% 8.5mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	2.25% 76.5mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	2.83% 42.5mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	0.39% 0.043mg	11mg per day for Men 19-50 years
Water	3.42% 127g	1.14% 42g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli VS Jellies per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli versus 5 oz of Jellies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Broccoli vs Jellies:

• 5 ounces of Broccoli have more Vitamin A, 71 times more Vitamin B1, 4.5 times more Vitamin B2, 17.8 times more Vitamin B3, 2.9 times more Vitamin B5, 8.8 times more Vitamin B6, 31.5 times more Vitamin B9, 99.1 times more Vitamin C, more Vitamin E and 338.7 times more Vitamin K than Jellies.
• 5 ounces of Jellies have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli as well as Jellies have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli vs Jellies:

• 5 ounces of Broccoli have 6.7 times more Calcium, 4.5 times more Copper, 3.8 times more Iron, 3.5 times more Magnesium, 1.6 times more Manganese, 11 times more Phosphorus, 5.9 times more Potassium, 6.3 times more Selenium, 13.7 times more Zinc and 3 times more Water than Jellies.
• 5 ounces of Jellies lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli have 63 times more Omega 3, 2.6 times more Fiber and 18.8 times more Protein than Jellies.
• While 5 oz of Jellies contain 7.8 times more Energy, 10.5 times more Carbohydrate and 30.1 times more Sugars than Raw Broccoli.
• 5 ounces of Broccoli provide inadequate amounts of Energy
• 5 ounces of Jellies provide inadequate amounts of Omega 3 and Protein
• Both Raw Broccoli as well as Jellies provide inadequate amounts of Omega 6 in five ounces.