Comparing Nutrients in 100 grams Broccoli VS Candies, HERSHEYS, PAYDAY Bar

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Candies, HERSHEYS, PAYDAY Bar	11%	46%	43%

Macro Nutrients

	Broccoli	Candies, HERSHEYS, PAYDAY Bar	Recommended Dietary Allowance
Energy	1.17% 34kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	25.8% 25g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	27.3% 4.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.64g	40.7% 53g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	55.6% 40.3g	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	0.94% 0.68g	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	% 0.49g	NA	g per day for Men 19-50 years
Sucrose	% 0.1g	NA	g per day for Men 19-50 years
Fiber	6.84% 2.6g	10% 3.8g	38g per day for Men 19-50 years
Protein	5.04% 2.82g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Candies, HERSHEYS, PAYDAY Bar	Recommended Dietary Allowance
Vitamin A	3.44% 31μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	44.8% 7.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	18% 0.24mg	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	15.8% 63μg	12.8% 51μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	99% 89.2mg	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	5.2% 0.78mg	16.5% 2.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Candies, HERSHEYS, PAYDAY Bar	Recommended Dietary Allowance
Calcium	4.7% 47mg	9.4% 94mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	36% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.003% 0.1μg	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	9.13% 0.73mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	39.7% 0.91mg	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	9.43% 66mg	28% 197mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	21.3% 725mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	9.27% 5.1μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	15.4% 231mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.19% 6.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Broccoli vs Candies, HERSHEYS, PAYDAY Bar:

• Raw Broccoli has more Vitamin A, 1.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Candies, HERSHEYS, PAYDAY Bar.
• While Candies, HERSHEYS, PAYDAY Bar contain 11.2 times more Vitamin B3, 1.3 times more Vitamin B6 and 3.2 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Candies, HERSHEYS, PAYDAY Bar have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 100 g.
• Both Raw Broccoli as well as Candies, HERSHEYS, PAYDAY Bar have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Broccoli vs Candies, HERSHEYS, PAYDAY Bar:

• Raw Broccoli has 12.8 times more Water than Candies, HERSHEYS, PAYDAY Bar.
• While Candies, HERSHEYS, PAYDAY Bar contain 2 times more Calcium, 6.6 times more Copper, 2.6 times more Iron, 4.3 times more Magnesium, 4.3 times more Manganese, 3 times more Phosphorus, 2.3 times more Potassium, 2 times more Selenium, 7 times more Sodium and 3.8 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 100 grams:

• Raw Broccoli has 3.9 times more Omega 3 than Candies, HERSHEYS, PAYDAY Bar.
• While Candies, HERSHEYS, PAYDAY Bar contain 14.4 times more Energy, 67.6 times more Fat, 42.2 times more Saturated Fat, 94.6 times more Omega 6, 8 times more Carbohydrate, 23.7 times more Sugars, 1.5 times more Fiber and 4.8 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Candies, HERSHEYS, PAYDAY Bar have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.