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

Macros Ratio

	Protein	Fat	Carbs
Syrup, NESTLE, chocolate	0%	0%	100%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Syrup, NESTLE, chocolate	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	93% 2690kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	0% 0g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	517% 672g	41% 53.5g	130g per day for Men 19-50 years
Sugars	828% 600g	20.3% 14.7g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 599g	NA	g per day for Men 19-50 years
Fiber	0% 0g	79% 30g	38g per day for Men 19-50 years
Protein	0% 0g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Syrup, NESTLE, chocolate	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.92% 0.09mg	100% 1.3mg	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	7.5% 30μg	140% 560μg	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	446% 401mg	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	0.67% 0.1mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrup, NESTLE, chocolate	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	0% 0mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	342% 3.08mg	37.8% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	6.43% 257μg	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	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	134% 3.08mg	97% 2.23mg	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	83% 580mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	36% 1220mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	100% 1500mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	8.63% 319g	24.5% 907g	3700g per day for Men 19-50 years

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

• Boiled Chopped Frozen Broccoli contains more Vitamin A, 9.2 times more Vitamin B1, 2.6 times more Vitamin B2, 2.6 times more Vitamin B3, 13.7 times more Vitamin B5, 14.4 times more Vitamin B6, 18.7 times more Vitamin B9, more Vitamin C, 132 times more Vitamin E and 440.5 times more Vitamin K than Syrup, NESTLE, chocolate.
• Both Syrup, NESTLE, chocolate as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Syrup, NESTLE, chocolate has 9.1 times more Copper, 3.1 times more Magnesium, 1.4 times more Manganese, 2.1 times more Selenium, 13.6 times more Sodium and 2 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Calcium, more Iron and 2.8 times more Water than Syrup, NESTLE, chocolate.
• Both Syrup, NESTLE, chocolate and Boiled Chopped Frozen Broccoli have similar amounts of Phosphorus and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Syrup, NESTLE, chocolate has 9.6 times more Energy, 12.6 times more Carbohydrate and 40.8 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Omega 3, more Fiber and more Protein than Syrup, NESTLE, chocolate.
• Both Syrup, NESTLE, chocolate as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.