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

Macros Ratio

	Protein	Fat	Carbs
Candies, carob, unsweetened	6%	52%	42%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Candies, carob, unsweetened	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	37% 1072kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	64% 62.2g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	180% 57.6g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	3.84% 0.062g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.52g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86% 112g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	93% 67.7g	4.02% 2.9g	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	20% 7.54g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	29% 16g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Candies, carob, unsweetened	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.8% 1.5mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	10.4% 41.7μg	27.8% 111μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	23% 0.56μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 0.99mg	88.4% 79.6mg	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	20.8% 3.1mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.7% 15.3μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, carob, unsweetened	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	60% 601mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	40.4% 0.36mg	7.5% 0.067mg	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	32% 2.56mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	19.2% 0.44mg	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	35.7% 250mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	37% 1256mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	18.8% 10.3μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	14% 212mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	63.7% 7mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	4.87% 180g	3700g per day for Men 19-50 years

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

• Candies, carob, unsweetened have 1.8 times more Vitamin B1, 2.2 times more Vitamin B2, 2.3 times more Vitamin B3, 2.7 times more Vitamin B5 and more Vitamin B12 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 51 times more Vitamin A, 2.7 times more Vitamin B9, 80.2 times more Vitamin C and 11.4 times more Vitamin K than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B6 and Vitamin E per 7 oz.
• Both Candies, carob, unsweetened as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin D in 7 oz.

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

• Candies, carob, unsweetened have 9.2 times more Calcium, 5.4 times more Copper, 2.1 times more Iron, 2.8 times more Magnesium, 2.6 times more Phosphorus, 4.5 times more Potassium, 7.4 times more Selenium, 9.7 times more Sodium and 12.6 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.6 times more Manganese and 58.9 times more Water than Candies, carob, unsweetened.

Comparison of macro-nutrients per 7 ounces:

• Candies, carob, unsweetened have 19.3 times more Energy, 261.3 times more Fat, 1612.1 times more Saturated Fat, 20.3 times more Omega 6, 10.5 times more Carbohydrate, 23.2 times more Sugars, 1.3 times more Fiber and 2.6 times more Protein than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.4 times more Omega 3 than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.