Comparing Nutrients in 5 ounces Candies, soft fruit and nut squares VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Candies, soft fruit and nut squares	2%	22%	76%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Candies, soft fruit and nut squares	Boiled Broccoli	Recommended Dietary Allowance
Energy	19% 553kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	3.98% 1.27g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	116% 1.86g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	46% 7.83g	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.5% 105g	7.83% 10g	130g per day for Men 19-50 years
Sugars	90% 65g	2.7% 1.97g	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	NA	1.45% 1.05g	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	% 0.11g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	5.85% 3.27g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Candies, soft fruit and nut squares	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.55% 0.067mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.25% 0.055mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.58% 0.25mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.18% 0.16mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.94% 0.12mg	22% 0.28mg	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	4.25% 17μg	38.3% 153μg	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	0.31% 0.28mg	102% 92mg	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	0.94% 0.14mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, soft fruit and nut squares	Boiled Broccoli	Recommended Dietary Allowance
Calcium	2.4% 24mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	47.7% 0.43mg	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.14% 5.67μg	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	16.5% 1.3mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	33.2% 0.76mg	12% 0.27mg	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	11% 76.5mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	3.4% 116mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.53% 19.7g	3.4% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Candies, soft fruit and nut squares vs Boiled Broccoli:

• Boiled and Drained Broccoli contains more Vitamin A, 1.3 times more Vitamin B1, 3.2 times more Vitamin B2, 3.1 times more Vitamin B3, 5.5 times more Vitamin B5, 2.4 times more Vitamin B6, 9 times more Vitamin B9, 324.5 times more Vitamin C, 14.5 times more Vitamin E and 352.8 times more Vitamin K than Candies, soft fruit and nut squares.
• Both Candies, soft fruit and nut squares as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Candies, soft fruit and nut squares vs Boiled Broccoli:

• Candies, soft fruit and nut squares have 5 times more Copper, 1.4 times more Iron, 2.8 times more Manganese and 3.2 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.4 times more Calcium, 3.6 times more Potassium and 6.4 times more Water than Candies, soft fruit and nut squares.
• Both Candies, soft fruit and nut squares and Boiled and Drained Broccoli have similar amounts of Magnesium, Phosphorus, Selenium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Candies, soft fruit and nut squares have 11.1 times more Energy, 23.2 times more Fat, 11.4 times more Saturated Fat, 11.1 times more Omega 3, 108.3 times more Omega 6, 10.3 times more Carbohydrate and 33.1 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Fiber than Candies, soft fruit and nut squares.
• Both Candies, soft fruit and nut squares and Boiled and Drained Broccoli have similar amounts of Protein per 5 oz.
• Both Candies, soft fruit and nut squares as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.