Comparing Nutrients in 1 pound Chocolate Syrup VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Chocolate Syrup	3%	4%	93%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Chocolate Syrup	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	43.6% 1266kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	5.3% 5.13g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	7.36% 2.35g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	227% 295g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	311% 225g	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	36% 13.6g	38g per day for Men 19-50 years
Protein	17% 9.53g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Chocolate Syrup	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.4% 0.041mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.13% 1.46mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.18% 0.059mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.1% 0.027mg	45.4% 0.59mg	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	2.27% 9.07μg	76% 304μg	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	1% 0.91mg	284% 256mg	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	0.6% 0.091mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chocolate Syrup	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	258% 2.32mg	19% 0.17mg	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	120% 9.57mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	70% 295mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	75.3% 1.73mg	58% 1.33mg	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	83.6% 585mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	21.8% 327mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	3.8% 141g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Chocolate Syrup vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 5.9 times more Vitamin B1, 1.9 times more Vitamin B2, 1.5 times more Vitamin B3, 21.5 times more Vitamin B5, 21.7 times more Vitamin B6, 33.5 times more Vitamin B9, 282 times more Vitamin C, 61 times more Vitamin E and 162.2 times more Vitamin K than Chocolate Syrup.
• Both Chocolate Syrup as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Chocolate Syrup vs Frozen Chopped Broccoli:

• Chocolate Syrup has 13.5 times more Copper, 2.6 times more Iron, 3.6 times more Magnesium, 1.3 times more Manganese, 2.6 times more Phosphorus, 3 times more Sodium and 1.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4 times more Calcium, 2 times more Selenium and 3 times more Water than Chocolate Syrup.
• Both Chocolate Syrup and Frozen Chopped Broccoli, Unprepared have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Chocolate Syrup has 10.7 times more Energy, 3.9 times more Fat, 11.8 times more Saturated Fat, 13.6 times more Carbohydrate and 36.8 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 52.5 times more Omega 3 and 1.3 times more Protein than Chocolate Syrup.
• Both Chocolate Syrup and Frozen Chopped Broccoli, Unprepared have similar amounts of Fiber per 1 lb.
• Both Chocolate Syrup as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.