Comparing Nutrients in 5 ounces Syrup, NESTLE, chocolate VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Syrup, NESTLE, chocolate	0%	0%	100%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Syrup, NESTLE, chocolate	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	13% 381kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	18% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	3.4% 4.42g	130g per day for Men 19-50 years
Sugars	117% 85g	1.2% 0.88g	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% 0g	0.47% 0.34g	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	% 0g	% 0.33g	g per day for Men 19-50 years
Sucrose	% 85g	% 0.21g	g per day for Men 19-50 years
Fiber	0% 0g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	0% 0g	9.7% 5.43g	56g per day for Men 19-50 years

Vitamins

	Syrup, NESTLE, chocolate	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	35.8% 322μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.71% 0.009mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.53% 0.25mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.57% 0.028mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.98% 0.013mg	24% 0.31mg	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	1.06% 4.25μg	25% 101μg	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	58.3% 52.4mg	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	0.094% 0.014mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	302% 363μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrup, NESTLE, chocolate	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	0% 0mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	48.5% 0.44mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	0.91% 36.4μg	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	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	23.4% 0.54mg	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	11.7% 82.2mg	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	5.1% 173mg	14.3% 486mg	3400mg per day for Men 19-50 years
Selenium	3.87% 2.13μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	14% 213mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	7.1% 0.78mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	1.22% 45.2g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Syrup, NESTLE, chocolate VS Cooked Broccoli Raab per 5 oz

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

Lets compare vitamin content per 5 ounces of Syrup, NESTLE, chocolate vs Cooked Broccoli Raab:

• 5 oz of Cooked Broccoli Raab contain more Vitamin A, 28.2 times more Vitamin B1, 4.5 times more Vitamin B2, 11.6 times more Vitamin B3, 22.4 times more Vitamin B5, 24.4 times more Vitamin B6, 23.7 times more Vitamin B9, more Vitamin C, 253 times more Vitamin E and 1280 times more Vitamin K than Syrup, NESTLE, chocolate.
• 5 ounces of Syrup, NESTLE, chocolate have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Syrup, NESTLE, chocolate as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Syrup, NESTLE, chocolate vs Cooked Broccoli Raab:

• 5 ounces of Syrup, NESTLE, chocolate have 4.1 times more Copper, 1.5 times more Magnesium and 2.7 times more Sodium than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain more Calcium, more Iron, 1.4 times more Phosphorus, 2.8 times more Potassium and 2.9 times more Water than Syrup, NESTLE, chocolate.
• Both Syrup, NESTLE, chocolate and Cooked Broccoli Raab contain similar levels of Manganese, Selenium and Zinc per five ounces.
• 5 ounces of Syrup, NESTLE, chocolate lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Syrup, NESTLE, chocolate have 10.8 times more Energy, 21.5 times more Carbohydrate and 96.8 times more Sugars than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain more Omega 3, more Fiber and more Protein than Syrup, NESTLE, chocolate.
• 5 ounces of Syrup, NESTLE, chocolate provide inadequate amounts of Omega 3, Fiber and Protein
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Syrup, NESTLE, chocolate as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in five ounces.