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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Candies, sweet chocolate coated fondant	2%	20%	78%

Macro Nutrients

	Broccoli Raab	Candies, sweet chocolate coated fondant	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	19% 18.5g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	34% 11g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	3.3% 0.56g	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	123% 160g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	195% 142g	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	11% 4.17g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	7.8% 4.37g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Candies, sweet chocolate coated fondant	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	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	7.13% 1.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	0.95% 0.048mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	1.53% 0.02mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Candies, sweet chocolate coated fondant	Recommended Dietary Allowance
Calcium	21.4% 214mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	95% 0.85mg	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	38.7% 3.1mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	34.5% 0.79mg	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	27% 189mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.41% 15.3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Broccoli Raab versus 7 oz of Candies, sweet chocolate coated fondant 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 coated fondant:

• 7 ounces of Broccoli Raab have more Vitamin A, 6.2 times more Vitamin B1, 2.2 times more Vitamin B2, 2.1 times more Vitamin B3, 13.4 times more Vitamin B5, 17.1 times more Vitamin B6, 27.7 times more Vitamin B9, more Vitamin C, 12.5 times more Vitamin E and 106.7 times more Vitamin K than Candies, sweet chocolate coated fondant.
• 7 ounces of Candies, sweet chocolate coated fondant have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Candies, sweet chocolate coated fondant have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Broccoli Raab have 6.4 times more Calcium, 1.4 times more Iron, 1.3 times more Sodium, 1.7 times more Zinc and 12 times more Water than Candies, sweet chocolate coated fondant.
• While 7 oz of Candies, sweet chocolate coated fondant contain 10.2 times more Copper, 2.9 times more Magnesium, 1.3 times more Phosphorus and 1.6 times more Selenium than Raw Broccoli Raab.
• Both Broccoli Raab and Candies, sweet chocolate coated fondant contain similar levels of Manganese and Potassium per seven ounces.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium
• 7 ounces of Candies, sweet chocolate coated fondant lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 13.5 times more Omega 3, 1.3 times more Fiber and 1.4 times more Protein than Candies, sweet chocolate coated fondant.
• While 7 oz of Candies, sweet chocolate coated fondant contain 16.6 times more Energy, 19 times more Fat, 65.8 times more Saturated Fat, 28.2 times more Carbohydrate and 187.9 times more Sugars than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• 7 ounces of Candies, sweet chocolate coated fondant provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Candies, sweet chocolate coated fondant provide inadequate amounts of Omega 6 in seven ounces.