Comparing Nutrients in 7 ounces Boiled Broccoli VS Candies, praline, prepared-from-recipe

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Candies, praline, prepared-from-recipe	3%	48%	49%

Macro Nutrients

	Boiled Broccoli	Candies, praline, prepared-from-recipe	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	33% 962kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	53% 51.4g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	13.8% 4.4g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	44% 0.7g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	86.7% 14.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	91% 118g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	153% 111g	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	2.03% 1.47g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Candies, praline, prepared-from-recipe	Recommended Dietary Allowance
Vitamin A	17% 153μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	33.6% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	5.15% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	11.8% 0.15mg	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	53.6% 214μg	2.98% 12μg	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	143% 129mg	0.66% 0.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19% 2.88mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	2.15% 2.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Candies, praline, prepared-from-recipe	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	145% 3.34mg	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	19% 133mg	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.56% 20.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Candies, praline, prepared-from-recipe:

• Boiled and Drained Broccoli has 77 times more Vitamin A, 2.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.9 times more Vitamin B5, 2.6 times more Vitamin B6, 18 times more Vitamin B9, 216.3 times more Vitamin C, 2.9 times more Vitamin E and 108.5 times more Vitamin K than Candies, praline, prepared-from-recipe.
• While Candies, praline, prepared-from-recipe contain 3.2 times more Vitamin B1 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Candies, praline, prepared-from-recipe have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Boiled Broccoli vs Candies, praline, prepared-from-recipe:

• Boiled and Drained Broccoli has 1.4 times more Potassium and 8.6 times more Water than Candies, praline, prepared-from-recipe.
• While Candies, praline, prepared-from-recipe contain 8.1 times more Copper, 1.9 times more Iron, 2.3 times more Magnesium, 8.7 times more Manganese, 1.6 times more Phosphorus and 3.7 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Candies, praline, prepared-from-recipe have similar amounts of Calcium, Selenium and Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Candies, praline, prepared-from-recipe contain 13.9 times more Energy, 63.2 times more Fat, 28.2 times more Saturated Fat, 3 times more Omega 3, 145.5 times more Omega 6, 8.3 times more Carbohydrate, 40.1 times more Sugars and 1.4 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Candies, praline, prepared-from-recipe have similar amounts of Fiber per 7 oz.
• Both Boiled and Drained Broccoli as well as Candies, praline, prepared-from-recipe have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.