Comparing Nutrients in 1 kilogram Syrups, corn, light VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Syrups, corn, light	0%	1%	99%
Broccoli	27%	8%	65%

Macro Nutrients

	Syrups, corn, light	Broccoli	Recommended Dietary Allowance
Energy	98% 2830kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	591% 768g	51% 66.4g	130g per day for Men 19-50 years
Sugars	1059% 768g	23.4% 17g	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	9.38% 6.8g	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	% 1g	g per day for Men 19-50 years
Fiber	0% 0g	68.4% 26g	38g per day for Men 19-50 years
Protein	0% 0g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Syrups, corn, light	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	135% 1.75mg	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	0% 0μg	158% 630μg	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	991% 892mg	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% 0mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, corn, light	Broccoli	Recommended Dietary Allowance
Calcium	13% 130mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	54.4% 0.49mg	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	0% 0mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	91% 2.1mg	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	0% 0mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	0.29% 10mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	41.3% 620mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	6.16% 228g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Syrups, corn, light vs Broccoli:

• Raw Broccoli contains more Vitamin A, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Syrups, corn, light.
• Both Syrups, corn, light and Raw Broccoli have similar amounts of Vitamin B1 per 1 kg.
• Both Syrups, corn, light as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Syrups, corn, light vs Broccoli:

• Syrups, corn, light have 1.9 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 3.6 times more Calcium, more Copper, more Iron, 21 times more Magnesium, more Manganese, more Phosphorus, 316 times more Potassium, 3.6 times more Selenium and 3.9 times more Water than Syrups, corn, light.
• Both Syrups, corn, light and Raw Broccoli have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Syrups, corn, light have 8.3 times more Energy, 11.6 times more Carbohydrate and 45.2 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains more Omega 3, more Fiber and more Protein than Syrups, corn, light.
• Both Syrups, corn, light as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.