Comparing Nutrients in 5 ounces Candies, praline, prepared-from-recipe VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Candies, praline, prepared-from-recipe	3%	48%	49%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Candies, praline, prepared-from-recipe	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	23.7% 687kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	38% 36.7g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	9.85% 3.15g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	62% 10.5g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.5g	5.84% 7.6g	130g per day for Men 19-50 years
Sugars	109% 79g	2.87% 2.1g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	11% 4.25g	38g per day for Men 19-50 years
Protein	8.35% 4.68g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Candies, praline, prepared-from-recipe	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.68% 0.59mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	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	2.13% 8.5μg	10.6% 42.5μg	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	0.47% 0.43mg	63% 57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.72% 0.71mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.54% 1.84μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, praline, prepared-from-recipe	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	6.1% 61mg	7.23% 72.3mg	1000mg per day for Men 19-50 years
Copper	78% 0.7mg	6.77% 0.061mg	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	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	20% 0.46mg	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	21% 147mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	9.05% 308mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	4.64% 2.55μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.37mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	0.4% 14.7g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Candies, praline, prepared-from-recipe VS Boiled Spears Frozen Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Candies, praline, prepared-from-recipe versus 5 oz of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Candies, praline, prepared-from-recipe vs Boiled Spears Frozen Broccoli:

• 5 ounces of Candies, praline, prepared-from-recipe have 3.7 times more Vitamin B1 and 1.2 times more Vitamin B5 than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain 51 times more Vitamin A, 1.5 times more Vitamin B2, 1.7 times more Vitamin B6, 5 times more Vitamin B9, 133.7 times more Vitamin C, 2.6 times more Vitamin E and 67.8 times more Vitamin K than Candies, praline, prepared-from-recipe.
• Both Candies, praline, prepared-from-recipe and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Candies, praline, prepared-from-recipe have insufficient amounts of Vitamin A, Vitamin B9, Vitamin C and Vitamin K
• Both Candies, praline, prepared-from-recipe as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Candies, praline, prepared-from-recipe vs Boiled Spears Frozen Broccoli:

• 5 ounces of Candies, praline, prepared-from-recipe have 11.5 times more Copper, 2.1 times more Iron, 2.5 times more Magnesium, 5.2 times more Manganese, 1.9 times more Phosphorus, 1.2 times more Potassium, 2 times more Sodium and 5.6 times more Zinc than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain 8.8 times more Water than Candies, praline, prepared-from-recipe.
• Both Candies, praline, prepared-from-recipe and Boiled Spears Frozen Broccoli contain similar levels of Calcium and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Candies, praline, prepared-from-recipe have 17.3 times more Energy, 235.5 times more Fat, 123.6 times more Saturated Fat, 8.5 times more Omega 3, 571 times more Omega 6, 11.1 times more Carbohydrate and 38 times more Sugars than Boiled Spears Frozen Broccoli.
• Both Candies, praline, prepared-from-recipe and Boiled Spears Frozen Broccoli offer comparable quantities of Fiber and Protein per five ounces.
• 5 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6