Comparing Nutrients in 1 kilogram Boiled Broccoli VS Syrups, chocolate, fudge-type

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Syrups, chocolate, fudge-type	5%	23%	72%

Macro Nutrients

	Boiled Broccoli	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Energy	12% 350kcal	121% 3500kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	92% 89g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	124% 39.8g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	14.6% 2.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	484% 629g	130g per day for Men 19-50 years
Sugars	19% 14g	480% 348g	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	10.2% 7.4g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	73.7% 28g	38g per day for Men 19-50 years
Protein	42.5% 24g	82% 46g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	70% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	23.8% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	15.4% 0.2mg	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	270% 1080μg	10% 40μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	25% 0.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	721% 649mg	2.22% 2mg	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	97% 14.5mg	175% 26.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Calcium	40% 400mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	387% 3.48mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	161% 3.7mg	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	96% 670mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	83.5% 2840mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	231% 3460mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	75.5% 8.3mg	11mg per day for Men 19-50 years
Water	24% 893g	5.9% 218g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Syrups, chocolate, fudge-type per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Syrups, chocolate, fudge-type to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Syrups, chocolate, fudge-type:

• 1 kilogram of Boiled Broccoli has 77 times more Vitamin A, 1.9 times more Vitamin B1, 1.4 times more Vitamin B2, 2.2 times more Vitamin B3, 5.2 times more Vitamin B5, 10 times more Vitamin B6, 27 times more Vitamin B9, 324.5 times more Vitamin C and 56.4 times more Vitamin K than Syrups, chocolate, fudge-type.
• While 1 kg of Syrups, chocolate, fudge-type contains more Vitamin B12 and 1.8 times more Vitamin E than Boiled and Drained Broccoli.
• 1 kilogram of Boiled Broccoli have insufficient amounts of Vitamin B12
• 1 kilogram of Syrups, chocolate, fudge-type have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Boiled and Drained Broccoli as well as Syrups, chocolate, fudge-type have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Syrups, chocolate, fudge-type:

• 1 kilogram of Boiled Broccoli has 4.1 times more Water than Syrups, chocolate, fudge-type.
• While 1 kg of Syrups, chocolate, fudge-type contains 5.7 times more Copper, 1.9 times more Iron, 2.3 times more Magnesium, 1.9 times more Manganese, 1.4 times more Phosphorus, 1.4 times more Selenium, 8.4 times more Sodium and 1.8 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Syrups, chocolate, fudge-type contain similar levels of Calcium and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has 5 times more Omega 3 than Syrups, chocolate, fudge-type.
• While 1 kg of Syrups, chocolate, fudge-type contains 10 times more Energy, 21.7 times more Fat, 50.4 times more Saturated Fat, 8.8 times more Carbohydrate, 25.1 times more Sugars and 1.9 times more Protein than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Syrups, chocolate, fudge-type offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy
• 1 kilogram of Syrups, chocolate, fudge-type provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Syrups, chocolate, fudge-type provide inadequate amounts of Omega 6 in one kilogram.