Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Candies, chocolate covered, caramel with nuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Candies, chocolate covered, caramel with nuts	8%	40%	52%

Macro Nutrients

	Frozen Broccoli Spears	Candies, chocolate covered, caramel with nuts	Recommended Dietary Allowance
Energy	2% 57.5kcal	32% 933kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	43% 41.7g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	29% 9.24g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	68% 11.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	93% 120g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	113% 82g	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	22.5% 8.53g	38g per day for Men 19-50 years
Protein	11% 6.07g	33.7% 19g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Candies, chocolate covered, caramel with nuts	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	59% 9.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	24.4% 0.32mg	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	45.6% 183μg	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	151% 136mg	3.1% 2.78mg	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	14.6% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Candies, chocolate covered, caramel with nuts	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	128% 1.15mg	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	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	NA	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	47% 329mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	26% 883mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	20.6% 310mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	33.7% 3.7mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Candies, chocolate covered, caramel with nuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Candies, chocolate covered, caramel with nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Candies, chocolate covered, caramel with nuts:

• 7 ounces of Frozen Broccoli Spears have 1.4 times more Vitamin A, 1.8 times more Vitamin B1, 48.8 times more Vitamin C, 1.2 times more Vitamin E and 31.7 times more Vitamin K than Candies, chocolate covered, caramel with nuts.
• While 7 oz of Candies, chocolate covered, caramel with nuts contain 1.4 times more Vitamin B2 and 10.3 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Candies, chocolate covered, caramel with nuts provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Candies, chocolate covered, caramel with nuts have insufficient amounts of Vitamin C
• Both Frozen Broccoli Spears as well as Candies, chocolate covered, caramel with nuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Candies, chocolate covered, caramel with nuts:

• 7 ounces of Frozen Broccoli Spears have 14.8 times more Water than Candies, chocolate covered, caramel with nuts.
• While 7 oz of Candies, chocolate covered, caramel with nuts contain 1.9 times more Calcium, 16.1 times more Copper, 2.4 times more Iron, 5.1 times more Magnesium, 2.8 times more Phosphorus, 1.8 times more Potassium, 1.5 times more Selenium, 9.2 times more Sodium and 5.5 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 125 times more Omega 3 than Candies, chocolate covered, caramel with nuts.
• While 7 oz of Candies, chocolate covered, caramel with nuts contain 16.2 times more Energy, 61.8 times more Fat, 89.6 times more Saturated Fat, 157.6 times more Omega 6, 11.3 times more Carbohydrate, 28.1 times more Sugars, 1.4 times more Fiber and 3.1 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6
• 7 ounces of Candies, chocolate covered, caramel with nuts provide inadequate amounts of Omega 3