Comparing Nutrients in 1 pound 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	42% 1220kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	0% 0g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	235% 305g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	375% 272g	9.2% 6.67g	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	% 272g	NA	g per day for Men 19-50 years
Fiber	0% 0g	36% 13.6g	38g per day for Men 19-50 years
Protein	0% 0g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Syrup, NESTLE, chocolate	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.27% 0.027mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.091mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.14% 0.041mg	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	3.4% 13.6μg	63.5% 254μg	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	202% 182mg	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	0.3% 0.045mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	333% 400μg	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	15% 150mg	1000mg per day for Men 19-50 years
Copper	155% 1.4mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	2.9% 117μg	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	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	60.7% 1.4mg	44% 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	37.6% 263mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	16.3% 553mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	45.4% 680mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	3.9% 145g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.