Comparing Nutrients in 1 kilogram Chocolate Syrup VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Chocolate Syrup	3%	4%	93%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Chocolate Syrup	Boiled Broccoli	Recommended Dietary Allowance
Energy	96% 2790kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	11.6% 11.3g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	16.2% 5.2g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	501% 651g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	685% 497g	19% 14g	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	10.2% 7.4g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	68.4% 26g	87% 33g	38g per day for Men 19-50 years
Protein	37.5% 21g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Chocolate Syrup	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.5% 0.09mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.22mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.6% 0.13mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	154% 2mg	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	5% 20μg	270% 1080μg	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	2.22% 2mg	721% 649mg	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	1.33% 0.2mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chocolate Syrup	Boiled Broccoli	Recommended Dietary Allowance
Calcium	14% 140mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	569% 5.12mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	264% 21mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	155% 650mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	166% 3.82mg	84.3% 1.94mg	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	184% 1290mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	66% 2240mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	48% 720mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	66.4% 7.3mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	8.38% 310g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Chocolate Syrup vs Boiled Broccoli:

• Boiled and Drained Broccoli contains more Vitamin A, 7 times more Vitamin B1, 2.5 times more Vitamin B2, 1.7 times more Vitamin B3, 47.4 times more Vitamin B5, 33.3 times more Vitamin B6, 54 times more Vitamin B9, 324.5 times more Vitamin C, 72.5 times more Vitamin E and 282.2 times more Vitamin K than Chocolate Syrup.
• Both Chocolate Syrup as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Chocolate Syrup vs Boiled Broccoli:

• Chocolate Syrup has 8.4 times more Copper, 3.1 times more Iron, 3.1 times more Magnesium, 2 times more Manganese, 1.9 times more Phosphorus, 1.8 times more Sodium and 1.6 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.9 times more Calcium, 1.3 times more Potassium and 2.9 times more Water than Chocolate Syrup.
• Both Chocolate Syrup and Boiled and Drained Broccoli have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Chocolate Syrup has 8 times more Energy, 2.8 times more Fat, 6.6 times more Saturated Fat, 9.1 times more Carbohydrate and 35.7 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 59.5 times more Omega 3 and 1.3 times more Fiber than Chocolate Syrup.
• Both Chocolate Syrup and Boiled and Drained Broccoli have similar amounts of Protein per 1 kg.
• Both Chocolate Syrup as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.