Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Syrup, Cane

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Syrup, Cane	0%	0%	100%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Syrup, Cane	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0% 0g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	79.7% 104g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	143% 104g	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	11% 4.25g	0% 0g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Syrup, Cane	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	0% 0mg	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	20% 79.4μg	0% 0μg	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	63% 57mg	0% 0mg	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	12.5% 1.87mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Syrup, Cane	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	3.15% 0.028mg	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	11% 0.86mg	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	NA	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	9.92% 69.5mg	1.6% 11.3mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	2.63% 89.3mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	5.5% 82.2mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	3.48% 129g	1% 37g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Syrup, Cane per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Syrup, Cane to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Syrup, Cane:

• 5 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 1.4 times more Vitamin B2, 4.6 times more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Syrup, Cane.
• While 5 oz of Syrup, Cane contain 2.4 times more Vitamin B1 than Boiled Chopped Frozen Broccoli.
• 5 ounces of Syrup, Cane have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Syrup, Cane have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Syrup, Cane:

• 5 ounces of Cooked Chopped Frozen Broccoli have 2.5 times more Calcium, 1.7 times more Copper, 1.3 times more Magnesium, 6.1 times more Phosphorus, 2.3 times more Potassium, 1.5 times more Zinc and 3.5 times more Water than Syrup, Cane.
• While 5 oz of Syrup, Cane contain 5.9 times more Iron and 5.3 times more Sodium than Boiled Chopped Frozen Broccoli.
• 5 ounces of Syrup, Cane lack sufficient amounts of Calcium, Phosphorus, Potassium and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Syrup, Cane lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have more Omega 3, more Fiber and more Protein than Syrup, Cane.
• While 5 oz of Syrup, Cane contain 9.6 times more Energy, 13.7 times more Carbohydrate and 49.8 times more Sugars than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 5 ounces of Syrup, Cane provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled Chopped Frozen Broccoli as well as Syrup, Cane provide inadequate amounts of Omega 6 in five ounces.