Comparing Nutrients in 1 pound Syrups, table blends, corn, refiner, and sugar VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Syrups, table blends, corn, refiner, and sugar	0%	0%	100%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Syrups, table blends, corn, refiner, and sugar	Broccoli Raab	Recommended Dietary Allowance
Energy	50% 1447kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	NA	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	NA	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	293% 381g	9.94% 13g	130g per day for Men 19-50 years
Sugars	NA	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	0% 0g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	0% 0g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Syrups, table blends, corn, refiner, and sugar	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.27% 0.027mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.57% 0.091mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.18% 0.16mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.14% 0.041mg	59.7% 0.78mg	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	94% 376μg	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	102% 92mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, table blends, corn, refiner, and sugar	Broccoli Raab	Recommended Dietary Allowance
Calcium	10.4% 104mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	21% 0.19mg	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	42% 3.36mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	17.4% 0.4mg	78% 1.8mg	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	5.2% 36.3mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	8.4% 286mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	21.5% 322mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	1.24% 0.14mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	1.9% 70.8g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Syrups, table blends, corn, refiner, and sugar VS Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Syrups, table blends, corn, refiner, and sugar versus 1 lb of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Syrups, table blends, corn, refiner, and sugar vs Broccoli Raab:

• 1 lb of Raw Broccoli Raab contains more Vitamin A, 27 times more Vitamin B1, 2.7 times more Vitamin B2, 61.1 times more Vitamin B3, 9.2 times more Vitamin B5, 19 times more Vitamin B6, 27.7 times more Vitamin B9 and more Vitamin C than Syrups, table blends, corn, refiner, and sugar.
• 1 pound of Syrups, table blends, corn, refiner, and sugar have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Syrups, table blends, corn, refiner, and sugar as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Syrups, table blends, corn, refiner, and sugar vs Broccoli Raab:

• 1 pound of Syrups, table blends, corn, refiner, and sugar has 1.4 times more Copper and 2.2 times more Sodium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 4.7 times more Calcium, 2.9 times more Iron, 2.4 times more Magnesium, 4.5 times more Manganese, 9.1 times more Phosphorus, 3.1 times more Potassium, 25.7 times more Zinc and 5.9 times more Water than Syrups, table blends, corn, refiner, and sugar.
• 1 pound of Syrups, table blends, corn, refiner, and sugar lack sufficient amounts of Phosphorus, Potassium and Zinc
• Both Syrups, table blends, corn, refiner, and sugar as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Syrups, table blends, corn, refiner, and sugar has 14.5 times more Energy and 29.4 times more Carbohydrate than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains more Fiber and more Protein than Syrups, table blends, corn, refiner, and sugar.
• 1 pound of Syrups, table blends, corn, refiner, and sugar provide inadequate amounts of Fiber and Protein
• 1 pound of Broccoli Raab provide inadequate amounts of Energy