Comparing Nutrients in 300 calories Syrup, maple, Canadian VS Broccoli

Weight per 300 calories

• Syrup, maple, Canadian: 111g
• Broccoli: 882g

Syrup, maple, Canadian has 7.9 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Syrup, maple, Canadian or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Syrup, maple, Canadian	0%	0%	100%
Broccoli	27%	8%	65%

Macro Nutrients

	Syrup, maple, Canadian	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	NA	3.14% 1g	32g per day for Men 19-50 years
Omega 3	NA	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	NA	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.6% 75g	45% 58.6g	130g per day for Men 19-50 years
Sugars	92% 66.6g	20.7% 15g	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	0.52% 0.38g	8.28% 6g	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	% 0.72g	% 4.32g	g per day for Men 19-50 years
Sucrose	% 65.4g	% 0.88g	g per day for Men 19-50 years
Fiber	0% 0g	60.4% 23g	38g per day for Men 19-50 years
Protein	0% 0g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Syrup, maple, Canadian	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.56% 0.09mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	119% 1.54mg	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	NA	139% 556μg	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	875% 787mg	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	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrup, maple, Canadian	Broccoli	Recommended Dietary Allowance
Calcium	12% 121mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	NA	48% 0.43mg	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	1.53% 0.12mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	5.56% 23.3mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	80.6% 1.85mg	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	NA	83% 582mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	NA	40% 22μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	7.07% 0.78mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.97% 35.7g	21.3% 788g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Syrup, maple, Canadian vs Broccoli:

• Syrup, maple, Canadian has 1.4 times more Vitamin B2 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 8.5 times more Vitamin B1, 62.6 times more Vitamin B3 and more Vitamin C than Syrup, maple, Canadian.
• Both Syrup, maple, Canadian as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Syrup, maple, Canadian vs Broccoli:

• Syrup, maple, Canadian has 1.4 times more Manganese than Raw Broccoli.
• While Raw Broccoli contains 3.4 times more Calcium, 52.7 times more Iron, 7.9 times more Magnesium, 11.2 times more Potassium, 29.1 times more Sodium, 4.7 times more Zinc and 22.1 times more Water than Syrup, maple, Canadian.

Comparison of macro-nutrients per 300 calories:

• Syrup, maple, Canadian has 1.3 times more Carbohydrate and 4.4 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains more Fat, 15.9 times more Fructose, more Fiber and more Protein than Syrup, maple, Canadian.
• Both Syrup, maple, Canadian and Raw Broccoli have similar amounts of Energy per 300 kcal.
• Both Syrup, maple, Canadian as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.