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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Candies, carob, unsweetened have 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.
• While Raw Broccoli contains 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.
• Both Candies, carob, unsweetened as well as Raw Broccoli have insufficient amounts of Vitamin D in 5 oz.

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

• Candies, carob, unsweetened have 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.
• While Raw Broccoli contains 1.5 times more Manganese and 58 times more Water than Candies, carob, unsweetened.

Comparison of macro-nutrients per 5 ounces:

• Candies, carob, unsweetened have 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.
• While Raw Broccoli contains 2 times more Omega 3 than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.