Comparing Nutrients in 1 kilogram Cooked Broccoli Raab VS Syrup, NESTLE, chocolate

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Syrup, NESTLE, chocolate	0%	0%	100%

Macro Nutrients

	Cooked Broccoli Raab	Syrup, NESTLE, chocolate	Recommended Dietary Allowance
Energy	8.62% 250kcal	93% 2690kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	0% 0g	32g per day for Men 19-50 years
Omega 3	126% 2g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	517% 672g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	828% 600g	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	3.3% 2.4g	0% 0g	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	% 2.3g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 599g	g per day for Men 19-50 years
Fiber	73.7% 28g	0% 0g	38g per day for Men 19-50 years
Protein	68.4% 38.3g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Syrup, NESTLE, chocolate	Recommended Dietary Allowance
Vitamin A	252% 2270μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	6.92% 0.09mg	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	178% 710μg	7.5% 30μg	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	411% 370mg	0% 0mg	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	169% 25.3mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2133% 2560μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Syrup, NESTLE, chocolate	Recommended Dietary Allowance
Calcium	118% 1180mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	342% 3.08mg	0.9mg per day for Men 19-50 years
Fluoride	NA	6.43% 257μg	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	159% 12.7mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	134% 3.08mg	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	117% 820mg	83% 580mg	700mg per day for Men 19-50 years
Potassium	101% 3430mg	36% 1220mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	37.3% 560mg	100% 1500mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	50% 5.5mg	11mg per day for Men 19-50 years
Water	24.7% 914g	8.63% 319g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Syrup, NESTLE, chocolate per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Broccoli Raab versus 1 kg of Syrup, NESTLE, chocolate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Broccoli Raab vs Syrup, NESTLE, chocolate:

• 1 kilogram of Cooked Broccoli Raab has more Vitamin A, 28.2 times more Vitamin B1, 4.5 times more Vitamin B2, 11.6 times more Vitamin B3, 22.4 times more Vitamin B5, 24.4 times more Vitamin B6, 23.7 times more Vitamin B9, more Vitamin C, 253 times more Vitamin E and 1280 times more Vitamin K than Syrup, NESTLE, chocolate.
• 1 kilogram of Syrup, NESTLE, chocolate have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Syrup, NESTLE, chocolate have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Broccoli Raab vs Syrup, NESTLE, chocolate:

• 1 kilogram of Cooked Broccoli Raab has more Calcium, more Iron, 1.2 times more Manganese, 1.4 times more Phosphorus, 2.8 times more Potassium and 2.9 times more Water than Syrup, NESTLE, chocolate.
• While 1 kg of Syrup, NESTLE, chocolate contains 4.1 times more Copper, 1.5 times more Magnesium and 2.7 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Syrup, NESTLE, chocolate contain similar levels of Selenium and Zinc per one kilogram.
• 1 kilogram of Syrup, NESTLE, chocolate lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Broccoli Raab has more Omega 3, more Fiber and more Protein than Syrup, NESTLE, chocolate.
• While 1 kg of Syrup, NESTLE, chocolate contains 10.8 times more Energy, 21.5 times more Carbohydrate and 96.8 times more Sugars than Cooked Broccoli Raab.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy
• 1 kilogram of Syrup, NESTLE, chocolate provide inadequate amounts of Omega 3, Fiber and Protein
• Both Cooked Broccoli Raab as well as Syrup, NESTLE, chocolate provide inadequate amounts of Omega 6 in one kilogram.