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

Macros Ratio

	Protein	Fat	Carbs
Syrups, chocolate, fudge-type	5%	23%	72%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Syrups, chocolate, fudge-type	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	48% 1389kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	36.4% 35.3g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	49.4% 15.8g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	5.8% 0.99g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	192% 250g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	191% 138g	8.05% 5.83g	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	29.2% 11g	31.3% 12g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Syrups, chocolate, fudge-type	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.8% 0.36mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.45% 0.47mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	53.4% 0.69mg	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	3.97% 16μg	93% 373μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	9.92% 0.24μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.88% 0.79mg	301% 271mg	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	69.6% 10.4mg	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, chocolate, fudge-type	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	19.4% 194mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	153% 1.4mg	16% 0.14mg	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	64.5% 5.16mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	44% 1mg	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	55% 385mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	33% 1127mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	16.6% 9.13μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	92% 1373mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	2.34% 86.5g	9.7% 359g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Syrups, chocolate, fudge-type have more Vitamin B12 and 1.9 times more Vitamin E than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 57 times more Vitamin A, 2.1 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B3, 2 times more Vitamin B5, 8.8 times more Vitamin B6, 23.5 times more Vitamin B9, 341.5 times more Vitamin C and 40.6 times more Vitamin K than Syrups, chocolate, fudge-type.
• 14 ounces of Syrups, chocolate, fudge-type have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• 14 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• Both Syrups, chocolate, fudge-type as well as Frozen Broccoli Spears have insufficient amounts of Vitamin D in 14 ounces.

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

• 14 ounces of Syrups, chocolate, fudge-type have 9.7 times more Copper, 1.8 times more Iron, 3 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus, 1.2 times more Selenium, 20.4 times more Sodium and 2.4 times more Zinc than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 4.2 times more Water than Syrups, chocolate, fudge-type.
• Both Syrups, chocolate, fudge-type and Frozen Broccoli Spears contain similar levels of Calcium and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Syrups, chocolate, fudge-type have 12.1 times more Energy, 26.2 times more Fat, 76.5 times more Saturated Fat, 11.8 times more Carbohydrate, 23.7 times more Sugars and 1.5 times more Protein than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 5.2 times more Omega 3 than Syrups, chocolate, fudge-type.
• Both Syrups, chocolate, fudge-type and Frozen Broccoli Spears offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Syrups, chocolate, fudge-type provide inadequate amounts of Omega 3
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Syrups, chocolate, fudge-type as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 14 ounces.