Comparing Nutrients in 7 ounces Broccoli VS Candies, confectioner's coating, peanut butter

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Candies, confectioner's coating, peanut butter	14%	51%	35%

Macro Nutrients

	Broccoli	Candies, confectioner's coating, peanut butter	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	36% 1050kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	61% 59g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	81.4% 26g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	22.8% 3.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	71.6% 93g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	105% 76g	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	1.86% 1.35g	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	% 0.2g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	26% 9.92g	38g per day for Men 19-50 years
Protein	10% 5.6g	65% 36.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Candies, confectioner's coating, peanut butter	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	102% 16.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	26% 0.34mg	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	31.3% 125μg	38.2% 153μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.5% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	197% 177mg	0.66% 0.6mg	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	10.3% 1.55mg	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Candies, confectioner's coating, peanut butter	Recommended Dietary Allowance
Calcium	9.33% 93mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	88% 0.79mg	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% 1.45mg	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	121% 2.78mg	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	18.7% 131mg	88% 615mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	29.5% 1002mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	14% 7.74μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	33% 496mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.14% 5.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Broccoli vs Candies, confectioner's coating, peanut butter:

• Raw Broccoli has more Vitamin A, 297.3 times more Vitamin C and 13.9 times more Vitamin K than Candies, confectioner's coating, peanut butter.
• While Candies, confectioner's coating, peanut butter contain 3.3 times more Vitamin B1, 1.7 times more Vitamin B2, 12.8 times more Vitamin B3, 1.8 times more Vitamin B5, more Vitamin B12 and 1.7 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Candies, confectioner's coating, peanut butter have similar amounts of Vitamin B6 and Vitamin B9 per 7 oz.
• Both Raw Broccoli as well as Candies, confectioner's coating, peanut butter have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Candies, confectioner's coating, peanut butter:

• Raw Broccoli has 33.4 times more Water than Candies, confectioner's coating, peanut butter.
• While Candies, confectioner's coating, peanut butter contain 2.3 times more Calcium, 8.2 times more Copper, 2.3 times more Iron, 5.2 times more Magnesium, 6.7 times more Manganese, 4.7 times more Phosphorus, 1.6 times more Potassium, 1.6 times more Selenium, 7.6 times more Sodium and 4.9 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has 2 times more Omega 3 than Candies, confectioner's coating, peanut butter.
• While Candies, confectioner's coating, peanut butter contain 15.6 times more Energy, 80.5 times more Fat, 115.1 times more Saturated Fat, 39.8 times more Omega 6, 7.1 times more Carbohydrate, 22.5 times more Sugars, 1.9 times more Fiber and 6.5 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Candies, confectioner's coating, peanut butter have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.