Comparing Nutrients in 1 pound Syrups, corn, light VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Syrups, corn, light	0%	1%	99%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Syrups, corn, light	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	44.3% 1284kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	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	268% 348g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	480% 348g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	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

	Syrups, corn, light	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	22.3% 0.27mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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% 0mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, corn, light	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	5.9% 59mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	17% 0.15mg	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	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	1.08% 4.54mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	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	0% 0mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	0.13% 4.54mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	18.7% 281mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	2.8% 103g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Syrups, corn, light vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen 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 Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B1 per 1 lb.
• Both Syrups, corn, light 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 Syrups, corn, light vs Cooked Chopped Frozen Broccoli:

• Syrups, corn, light have 5.6 times more Sodium and 1.6 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.5 times more Calcium, more Copper, more Iron, 13 times more Magnesium, more Manganese, more Phosphorus, 142 times more Potassium and 4 times more Water than Syrups, corn, light.
• Both Syrups, corn, light and Boiled Chopped Frozen Broccoli have similar amounts of Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Syrups, corn, light have 10.1 times more Energy, 14.4 times more Carbohydrate and 52.2 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Omega 3, more Fiber and more Protein than Syrups, corn, light.
• Both Syrups, corn, light as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.