Comparing Nutrients in 14 ounces Syrup, NESTLE, chocolate VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Syrup, NESTLE, chocolate	0%	0%	100%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Syrup, NESTLE, chocolate	Boiled Broccoli	Recommended Dietary Allowance
Energy	37% 1068kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	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	205% 267g	22% 28.5g	130g per day for Men 19-50 years
Sugars	328% 238g	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	0% 0g	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	% 0g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 238g	% 0.32g	g per day for Men 19-50 years
Fiber	0% 0g	34.5% 13g	38g per day for Men 19-50 years
Protein	0% 0g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Syrup, NESTLE, chocolate	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.69mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.079mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.75% 0.036mg	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	2.98% 12μg	107% 429μg	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	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	0.26% 0.04mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrup, NESTLE, chocolate	Boiled Broccoli	Recommended Dietary Allowance
Calcium	0% 0mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	136% 1.22mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	2.55% 102μg	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	0% 0mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	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	33% 230mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	14.2% 484mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	39.7% 595mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	3.42% 127g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Syrup, NESTLE, chocolate vs Boiled Broccoli:

• Boiled and Drained Broccoli contains more Vitamin A, 10.5 times more Vitamin B1, 4 times more Vitamin B2, 3.2 times more Vitamin B3, 30.8 times more Vitamin B5, 22.2 times more Vitamin B6, 36 times more Vitamin B9, more Vitamin C, 145 times more Vitamin E and 705.5 times more Vitamin K than Syrup, NESTLE, chocolate.
• Both Syrup, NESTLE, chocolate as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Syrup, NESTLE, chocolate vs Boiled Broccoli:

• Syrup, NESTLE, chocolate has 5 times more Copper, 1.9 times more Magnesium, 1.6 times more Manganese, 3.7 times more Sodium and 1.2 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Calcium, more Iron, 2.4 times more Potassium and 2.8 times more Water than Syrup, NESTLE, chocolate.
• Both Syrup, NESTLE, chocolate and Boiled and Drained Broccoli have similar amounts of Phosphorus and Selenium per 14 oz.
• Both Syrup, NESTLE, chocolate as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Syrup, NESTLE, chocolate has 7.7 times more Energy, 9.4 times more Carbohydrate and 43.2 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Omega 3, more Fructose, more Fiber and more Protein than Syrup, NESTLE, chocolate.
• Both Syrup, NESTLE, chocolate as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.