Comparing Nutrients in 7 ounces Broccoli Raab VS Candies, sweet chocolate

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Candies, sweet chocolate	3%	54%	43%

Macro Nutrients

	Broccoli Raab	Candies, sweet chocolate	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	34.7% 1006kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	70% 68g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	125% 40g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	11.2% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.66g	92% 120g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	141% 102g	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	0.47% 0.34g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	28.7% 11g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	14% 7.74g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Candies, sweet chocolate	Recommended Dietary Allowance
Vitamin A	29% 260μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	6.56% 0.085mg	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	41% 165μg	1.5% 5.95μg	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	44.5% 40mg	0% 0mg	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	21.4% 3.2mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	10.4% 12.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Candies, sweet chocolate	Recommended Dietary Allowance
Calcium	21.4% 214mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	127% 1.14mg	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	53% 4.25mg	68.5% 5.48mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	53.4% 224mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	42.6% 0.98mg	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	20.7% 145mg	41.7% 292mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	17% 575mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.027% 0.99g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Candies, sweet chocolate per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli Raab versus 7 oz of Candies, sweet chocolate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Candies, sweet chocolate:

• 7 ounces of Broccoli Raab have more Vitamin A, 8.1 times more Vitamin B1, 1.8 times more Vitamin B3, 4.5 times more Vitamin B5, 4 times more Vitamin B6, 27.7 times more Vitamin B9, more Vitamin C, 6.2 times more Vitamin E and 35.6 times more Vitamin K than Candies, sweet chocolate.
• While 7 oz of Candies, sweet chocolate contain 1.9 times more Vitamin B2 than Raw Broccoli Raab.
• 7 ounces of Candies, sweet chocolate have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B9, Vitamin C and Vitamin E
• Both Raw Broccoli Raab as well as Candies, sweet chocolate have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Candies, sweet chocolate:

• 7 ounces of Broccoli Raab have 4.5 times more Calcium, 2.1 times more Sodium and 185.1 times more Water than Candies, sweet chocolate.
• While 7 oz of Candies, sweet chocolate contain 13.7 times more Copper, 1.3 times more Iron, 5.1 times more Magnesium, 1.3 times more Manganese, 2 times more Phosphorus, 1.5 times more Potassium, 2.8 times more Selenium and 1.9 times more Zinc than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 6.3 times more Omega 3 than Candies, sweet chocolate.
• While 7 oz of Candies, sweet chocolate contain 23 times more Energy, 69.8 times more Fat, 241.9 times more Saturated Fat, 33.1 times more Omega 6, 21.2 times more Carbohydrate, 135.5 times more Sugars and 2 times more Fiber than Raw Broccoli Raab.
• Both Broccoli Raab and Candies, sweet chocolate offer comparable quantities of Protein per seven ounces.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 7 ounces of Candies, sweet chocolate provide inadequate amounts of Omega 3