Comparing Nutrients in 14 ounces Syrup, NESTLE, chocolate VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Syrup, NESTLE, chocolate	0%	0%	100%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Syrup, NESTLE, chocolate	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	37% 1068kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	0% 0g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	205% 267g	14.6% 19g	130g per day for Men 19-50 years
Sugars	328% 238g	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	% 238g	NA	g per day for Men 19-50 years
Fiber	0% 0g	31.3% 12g	38g per day for Men 19-50 years
Protein	0% 0g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Syrup, NESTLE, chocolate	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.69mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.079mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.75% 0.036mg	39.7% 0.52mg	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	66.5% 266μg	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	249% 224mg	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	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrup, NESTLE, chocolate	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	0% 0mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	136% 1.22mg	16.8% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	2.55% 102μg	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	0% 0mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	50.7% 1.17mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	14.2% 484mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	39.7% 595mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	3.42% 127g	9.8% 363g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 8.8 times more Vitamin B1, 3.1 times more Vitamin B2, 2.7 times more Vitamin B3, 14 times more Vitamin B5, 14.4 times more Vitamin B6, 22.3 times more Vitamin B9, more Vitamin C, 122 times more Vitamin E and 405.5 times more Vitamin K than Syrup, NESTLE, chocolate.
• Both Syrup, NESTLE, chocolate as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Syrup, NESTLE, chocolate has 8.1 times more Copper, 2.2 times more Magnesium and 6.3 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Calcium, more Iron, 1.7 times more Potassium, 1.9 times more Selenium and 2.9 times more Water than Syrup, NESTLE, chocolate.
• Both Syrup, NESTLE, chocolate and Frozen Chopped Broccoli, Unprepared have similar amounts of Manganese, Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Syrup, NESTLE, chocolate has 10.3 times more Energy, 14.1 times more Carbohydrate and 44.4 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Omega 3, more Fructose, more Fiber and more Protein than Syrup, NESTLE, chocolate.
• Both Syrup, NESTLE, chocolate as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.