Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Syrups, chocolate, fudge-type

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Syrups, chocolate, fudge-type	5%	23%	72%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Energy	3.83% 111kcal	48% 1389kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	36.4% 35.3g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	49.4% 15.8g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	5.8% 0.99g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	192% 250g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	191% 138g	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	31.3% 12g	29.2% 11g	38g per day for Men 19-50 years
Protein	22% 12.3g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	27.8% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	9.45% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	6.1% 0.079mg	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	55.6% 222μg	3.97% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.92% 0.24μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	177% 159mg	0.88% 0.79mg	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	35% 5.24mg	69.6% 10.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Calcium	13% 131mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	153% 1.4mg	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	30.3% 2.42mg	64.5% 5.16mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	64% 1.47mg	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	27.8% 194mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	33% 1127mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	16.6% 9.13μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	92% 1373mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	9.73% 360g	2.34% 86.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Syrups, chocolate, fudge-type per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Syrups, chocolate, fudge-type to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Broccoli vs Syrups, chocolate, fudge-type:

• 14 ounces of Cooked Chopped Frozen Broccoli have 51 times more Vitamin A, 1.6 times more Vitamin B1, 1.8 times more Vitamin B3, 2.3 times more Vitamin B5, 6.5 times more Vitamin B6, 14 times more Vitamin B9, 200.5 times more Vitamin C and 35.2 times more Vitamin K than Syrups, chocolate, fudge-type.
• While 14 oz of Syrups, chocolate, fudge-type contain more Vitamin B12 and 2 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Syrups, chocolate, fudge-type provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• 14 ounces of Syrups, chocolate, fudge-type have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Syrups, chocolate, fudge-type have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Syrups, chocolate, fudge-type:

• 14 ounces of Cooked Chopped Frozen Broccoli have 4.2 times more Water than Syrups, chocolate, fudge-type.
• While 14 oz of Syrups, chocolate, fudge-type contain 1.5 times more Calcium, 10.2 times more Copper, 2.1 times more Iron, 3.7 times more Magnesium, 1.7 times more Manganese, 2 times more Phosphorus, 2 times more Potassium, 3.3 times more Selenium, 31.5 times more Sodium and 3 times more Zinc than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Chopped Frozen Broccoli have 1.8 times more Omega 3 than Syrups, chocolate, fudge-type.
• While 14 oz of Syrups, chocolate, fudge-type contain 12.5 times more Energy, 74.2 times more Fat, 221.1 times more Saturated Fat, 11.8 times more Carbohydrate, 23.7 times more Sugars and 1.5 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Syrups, chocolate, fudge-type offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 14 ounces of Syrups, chocolate, fudge-type provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Syrups, chocolate, fudge-type provide inadequate amounts of Omega 6 in 14 ounces.