Comparing Nutrients in 1 pound Syrups, maple VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Syrups, maple	0%	0%	100%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Syrups, maple	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	40.7% 1179kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0% 0g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	234% 304g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	378% 274g	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	3.25% 2.36g	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	% 7.26g	NA	g per day for Men 19-50 years
Sucrose	% 264g	NA	g per day for Men 19-50 years
Fiber	0% 0g	36% 13.6g	38g per day for Men 19-50 years
Protein	0.32% 0.18g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Syrups, maple	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	443% 5.76mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.27% 0.16mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.7% 0.009mg	61% 0.79mg	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	107% 426μg	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	344% 310mg	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	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, maple	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	46.3% 463mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	9.07% 0.082mg	18% 0.16mg	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	6.24% 0.5mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	573% 13mg	50.5% 1.16mg	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	1.3% 9.07mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	60.6% 6.67mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	3.97% 147g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Syrups, maple VS Frozen Broccoli Spears per 1 lb

Compare the macro and micronutrient content in 1 lb of Syrups, maple versus 1 lb of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Syrups, maple vs Frozen Broccoli Spears:

• 1 pound of Syrups, maple has 11.1 times more Vitamin B2 than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains more Vitamin A, 5.7 times more Vitamin B3, 6.7 times more Vitamin B5, 87.5 times more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Syrups, maple.
• Both Syrups, maple and Frozen Broccoli Spears provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Syrups, maple have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Syrups, maple as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Syrups, maple vs Frozen Broccoli Spears:

• 1 pound of Syrups, maple has 2.5 times more Calcium, 1.3 times more Magnesium, 11.4 times more Manganese and 4.3 times more Zinc than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 2 times more Copper, 6.5 times more Iron, 29.5 times more Phosphorus, 3.2 times more Selenium and 2.8 times more Water than Syrups, maple.
• Both Syrups, maple and Frozen Broccoli Spears contain similar levels of Potassium per one pound.
• 1 pound of Syrups, maple lack sufficient amounts of Copper, Iron, Phosphorus and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Syrups, maple has 9 times more Energy, 12.5 times more Carbohydrate and 41.1 times more Sugars than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains more Omega 3, more Fiber and 76.5 times more Protein than Syrups, maple.
• 1 pound of Syrups, maple provide inadequate amounts of Omega 3, Fiber and Protein
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Syrups, maple as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in one pound.