Comparing Nutrients in 14 ounces Chocolate-flavored hazelnut spread VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Chocolate-flavored hazelnut spread	4%	50%	46%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Chocolate-flavored hazelnut spread	Boiled Broccoli	Recommended Dietary Allowance
Energy	73.8% 2139kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	122% 118g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	353% 113g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	0% 0g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	190% 248g	22% 28.5g	130g per day for Men 19-50 years
Sugars	296% 215g	7.6% 5.5g	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	4.05% 2.94g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	34.5% 13g	38g per day for Men 19-50 years
Protein	38.3% 21.5g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Chocolate-flavored hazelnut spread	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.67mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	61% 0.79mg	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	14% 55.6μg	107% 429μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	44.7% 1.07μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	286% 258mg	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	131% 19.7mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chocolate-flavored hazelnut spread	Boiled Broccoli	Recommended Dietary Allowance
Calcium	43% 429mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	207% 1.86mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	217% 17.4mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	150% 3.45mg	33.5% 0.77mg	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	86% 603mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	47.5% 1615mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	38.2% 4.2mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Chocolate-flavored hazelnut spread vs Boiled Broccoli:

• Chocolate-flavored hazelnut spread has 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, more Vitamin B12 and 3.4 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 77 times more Vitamin A, 1.3 times more Vitamin B3, 1.7 times more Vitamin B5, 2.4 times more Vitamin B6, 7.7 times more Vitamin B9, more Vitamin C and 74.3 times more Vitamin K than Chocolate-flavored hazelnut spread.
• Both Chocolate-flavored hazelnut spread as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Chocolate-flavored hazelnut spread vs Boiled Broccoli:

• Chocolate-flavored hazelnut spread has 2.7 times more Calcium, 7.7 times more Copper, 6.5 times more Iron, 3 times more Magnesium, 4.5 times more Manganese, 2.3 times more Phosphorus, 1.4 times more Potassium, 2.3 times more Selenium and 2.4 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 83.4 times more Water than Chocolate-flavored hazelnut spread.
• Both Chocolate-flavored hazelnut spread and Boiled and Drained Broccoli have similar amounts of Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Chocolate-flavored hazelnut spread has 15.4 times more Energy, 72.5 times more Fat, 359.8 times more Saturated Fat, 8.7 times more Carbohydrate, 38.9 times more Sugars, 1.6 times more Fiber and 2.3 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Omega 3 than Chocolate-flavored hazelnut spread.
• Both Chocolate-flavored hazelnut spread as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.