Comparing Nutrients in 1 pound Broccoli VS Syrups, table blends, pancake, with 2% maple

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Syrups, table blends, pancake, with 2% maple	0%	0%	100%

Macro Nutrients

	Broccoli	Syrups, table blends, pancake, with 2% maple	Recommended Dietary Allowance
Energy	5.3% 154kcal	41.4% 1202kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	243% 316g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	263% 191g	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	4.25% 3.1g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.45g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	0% 0g	38g per day for Men 19-50 years
Protein	23% 12.8g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Syrups, table blends, pancake, with 2% maple	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	5.93% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	0.085% 0.014mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	0.73% 0.036mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	0% 0mg	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	71.4% 286μg	0% 0μg	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	450% 405mg	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	23.6% 3.54mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Syrups, table blends, pancake, with 2% maple	Recommended Dietary Allowance
Calcium	21.3% 213mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	22.7% 0.2mg	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	41.4% 3.3mg	3.97% 0.32mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	2.16% 9.07mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	36.5% 0.84mg	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	42.8% 299mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	0.8% 27.2mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	18.4% 277mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	11% 405g	3.7% 137g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Syrups, table blends, pancake, with 2% maple:

• Raw Broccoli has more Vitamin A, 14.2 times more Vitamin B1, 6.9 times more Vitamin B2, 213 times more Vitamin B3, 71.6 times more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Syrups, table blends, pancake, with 2% maple.
• Both Raw Broccoli as well as Syrups, table blends, pancake, with 2% maple have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Syrups, table blends, pancake, with 2% maple:

• Raw Broccoli has 9.4 times more Calcium, 10.4 times more Iron, 10.5 times more Magnesium, 6.6 times more Phosphorus, 52.7 times more Potassium, 6.3 times more Selenium, 1.8 times more Zinc and 3 times more Water than Syrups, table blends, pancake, with 2% maple.
• While Syrups, table blends, pancake, with 2% maple contain 1.8 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Syrups, table blends, pancake, with 2% maple have similar amounts of Copper and Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has more Omega 3, more Fiber and more Protein than Syrups, table blends, pancake, with 2% maple.
• While Syrups, table blends, pancake, with 2% maple contain 7.8 times more Energy, 10.5 times more Carbohydrate and 24.7 times more Sugars than Raw Broccoli.
• Both Raw Broccoli as well as Syrups, table blends, pancake, with 2% maple have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.