Comparing Nutrients in 7 ounces Broccoli VS Chocolate-flavored hazelnut spread

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Chocolate-flavored hazelnut spread	4%	50%	46%

Macro Nutrients

	Broccoli	Chocolate-flavored hazelnut spread	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	37% 1070kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	61% 59g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	176% 56.4g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	95% 124g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	148% 107g	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	1.86% 1.35g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	10% 5.6g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Chocolate-flavored hazelnut spread	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	12.5% 0.16mg	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	31.3% 125μg	6.95% 27.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	22.3% 0.54μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	197% 177mg	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	10.3% 1.55mg	65.6% 9.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Chocolate-flavored hazelnut spread	Recommended Dietary Allowance
Calcium	9.33% 93mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	103% 0.93mg	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	18% 1.45mg	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	75% 1.72mg	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	18.7% 131mg	43% 302mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	23.8% 808mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.057% 2.12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Broccoli vs Chocolate-flavored hazelnut spread:

• Raw Broccoli has 31 times more Vitamin A, 1.5 times more Vitamin B3, 1.6 times more Vitamin B5, 2.1 times more Vitamin B6, 4.5 times more Vitamin B9, more Vitamin C and 53.5 times more Vitamin K than Chocolate-flavored hazelnut spread.
• While Chocolate-flavored hazelnut spread contains 1.5 times more Vitamin B2, more Vitamin B12 and 6.4 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Chocolate-flavored hazelnut spread have similar amounts of Vitamin B1 per 7 oz.
• Both Raw Broccoli as well as Chocolate-flavored hazelnut spread have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Chocolate-flavored hazelnut spread:

• Raw Broccoli has 83.5 times more Water than Chocolate-flavored hazelnut spread.
• While Chocolate-flavored hazelnut spread contains 2.3 times more Calcium, 9.6 times more Copper, 6 times more Iron, 3 times more Magnesium, 4.1 times more Manganese, 2.3 times more Phosphorus, 1.3 times more Potassium, 1.4 times more Selenium and 2.6 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Chocolate-flavored hazelnut spread have similar amounts of Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has more Omega 3 than Chocolate-flavored hazelnut spread.
• While Chocolate-flavored hazelnut spread contains 15.9 times more Energy, 80.4 times more Fat, 249.3 times more Saturated Fat, 9.4 times more Carbohydrate, 31.8 times more Sugars, 2.1 times more Fiber and 1.9 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Chocolate-flavored hazelnut spread have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.