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

Macros Ratio

	Protein	Fat	Carbs
Syrup, NESTLE, chocolate	0%	0%	100%
Broccoli	27%	8%	65%

Macro Nutrients

	Syrup, NESTLE, chocolate	Broccoli	Recommended Dietary Allowance
Energy	13% 381kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.41% 0.069g	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	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	117% 85g	3.32% 2.4g	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	1.33% 0.96g	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	% 0.69g	g per day for Men 19-50 years
Sucrose	% 85g	% 0.14g	g per day for Men 19-50 years
Fiber	0% 0g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	0% 0g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Syrup, NESTLE, chocolate	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.71% 0.009mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.53% 0.25mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.57% 0.028mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.98% 0.013mg	19% 0.25mg	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	22.3% 89.3μg	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	140% 126mg	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	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrup, NESTLE, chocolate	Broccoli	Recommended Dietary Allowance
Calcium	0% 0mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	48.5% 0.44mg	7.7% 0.069mg	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	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	13% 0.3mg	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	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	5.1% 173mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	3.87% 2.13μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	14% 213mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	7.1% 0.78mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	1.22% 45.2g	3.42% 127g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains more Vitamin A, 11.8 times more Vitamin B1, 3.8 times more Vitamin B2, 3.7 times more Vitamin B3, 28.7 times more Vitamin B5, 19.4 times more Vitamin B6, 21 times more Vitamin B9, more Vitamin C, 78 times more Vitamin E and 508 times more Vitamin K than Syrup, NESTLE, chocolate.
• Both Syrup, NESTLE, chocolate as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Syrup, NESTLE, chocolate has 6.3 times more Copper, 1.9 times more Magnesium, 1.5 times more Manganese, 4.5 times more Sodium and 1.3 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains more Calcium, more Iron, 2.6 times more Potassium, 1.7 times more Selenium and 2.8 times more Water than Syrup, NESTLE, chocolate.
• Both Syrup, NESTLE, chocolate and Raw Broccoli have similar amounts of Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Syrup, NESTLE, chocolate has 7.9 times more Energy, 10.1 times more Carbohydrate and 35.3 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains more Omega 3, more Fiber and more Protein than Syrup, NESTLE, chocolate.
• Both Syrup, NESTLE, chocolate as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.