Comparing Nutrients in 7 ounces Candies, coconut bar, not chocolate covered VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Candies, coconut bar, not chocolate covered	2%	52%	46%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Candies, coconut bar, not chocolate covered	Boiled Broccoli	Recommended Dietary Allowance
Energy	33% 955kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	56.6% 55g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	158% 50.7g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.3% 111g	11% 14.2g	130g per day for Men 19-50 years
Sugars	99% 71.8g	3.8% 2.76g	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	NA	2.03% 1.47g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	7.55% 4.23g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Candies, coconut bar, not chocolate covered	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.4% 0.14mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	30.5% 0.4mg	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	11% 43.7μg	53.6% 214μg	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	5.95% 5.36mg	143% 129mg	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	2.65% 0.4mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	233% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, coconut bar, not chocolate covered	Boiled Broccoli	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	79.4% 0.71mg	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	0.2% 7.94μg	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	19% 1.53mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	16.7% 0.38mg	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	26.4% 185mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	17% 583mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.71% 26.3g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Candies, coconut bar, not chocolate covered vs Boiled Broccoli:

• Boiled and Drained Broccoli contains more Vitamin A, 5.9 times more Vitamin B2, 2.5 times more Vitamin B5, 4.4 times more Vitamin B6, 4.9 times more Vitamin B9, 24 times more Vitamin C, 7.3 times more Vitamin E and 1411 times more Vitamin K than Candies, coconut bar, not chocolate covered.
• Both Candies, coconut bar, not chocolate covered and Boiled and Drained Broccoli have similar amounts of Vitamin B1 and Vitamin B3 per 7 oz.
• Both Candies, coconut bar, not chocolate covered as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Candies, coconut bar, not chocolate covered vs Boiled Broccoli:

• Candies, coconut bar, not chocolate covered have 5.9 times more Copper, 1.3 times more Magnesium, 6.4 times more Manganese, 1.4 times more Phosphorus, 5.4 times more Selenium, 3.1 times more Sodium and 2.3 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 6.7 times more Water than Candies, coconut bar, not chocolate covered.
• Both Candies, coconut bar, not chocolate covered and Boiled and Drained Broccoli have similar amounts of Calcium, Iron and Potassium per 7 oz.
• Both Candies, coconut bar, not chocolate covered as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Candies, coconut bar, not chocolate covered have 13.7 times more Energy, 67.4 times more Fat, 323.3 times more Saturated Fat, 7.8 times more Carbohydrate, 26 times more Sugars and 1.9 times more Fiber than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Omega 3 than Candies, coconut bar, not chocolate covered.
• Both Candies, coconut bar, not chocolate covered and Boiled and Drained Broccoli have similar amounts of Protein per 7 oz.
• Both Candies, coconut bar, not chocolate covered as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.