Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Candies, carob, unsweetened

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Candies, carob, unsweetened	6%	52%	42%

Macro Nutrients

	Frozen Broccoli Spears	Candies, carob, unsweetened	Recommended Dietary Allowance
Energy	2% 57.5kcal	37% 1072kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	64% 62.2g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	180% 57.6g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	3.84% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	3.1% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	86% 112g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	93% 67.7g	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	15.7% 5.95g	20% 7.54g	38g per day for Men 19-50 years
Protein	11% 6.07g	29% 16g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Candies, carob, unsweetened	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	29.8% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	20% 0.26mg	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	46.6% 187μg	10.4% 41.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	23% 0.56μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	151% 136mg	1.1% 0.99mg	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	18% 2.68mg	20.8% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	12.7% 15.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Candies, carob, unsweetened	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	60% 601mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	40.4% 0.36mg	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	18% 1.43mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	12% 0.28mg	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	16.7% 117mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	37% 1256mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	18.8% 10.3μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	14% 212mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	63.7% 7mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Candies, carob, unsweetened per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Candies, carob, unsweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Candies, carob, unsweetened:

• 7 ounces of Frozen Broccoli Spears have 57 times more Vitamin A, 1.3 times more Vitamin B6, 4.5 times more Vitamin B9, 136.6 times more Vitamin C and 13.2 times more Vitamin K than Candies, carob, unsweetened.
• While 7 oz of Candies, carob, unsweetened contain 1.4 times more Vitamin B1, 1.6 times more Vitamin B2, 2.3 times more Vitamin B3, 3.1 times more Vitamin B5 and more Vitamin B12 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Candies, carob, unsweetened provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• 7 ounces of Candies, carob, unsweetened have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Candies, carob, unsweetened have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Candies, carob, unsweetened:

• 7 ounces of Frozen Broccoli Spears have 1.8 times more Manganese and 58.8 times more Water than Candies, carob, unsweetened.
• While 7 oz of Candies, carob, unsweetened contain 7.4 times more Calcium, 5.1 times more Copper, 1.8 times more Iron, 2.3 times more Magnesium, 2.1 times more Phosphorus, 2.5 times more Potassium, 2.7 times more Selenium, 6.3 times more Sodium and 10.4 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 4 times more Omega 3 than Candies, carob, unsweetened.
• While 7 oz of Candies, carob, unsweetened contain 18.6 times more Energy, 92.2 times more Fat, 558 times more Saturated Fat, 10.5 times more Carbohydrate, 23.2 times more Sugars, 1.3 times more Fiber and 2.7 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 7 ounces of Candies, carob, unsweetened provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Candies, carob, unsweetened provide inadequate amounts of Omega 6 in seven ounces.