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

Macros Ratio

	Protein	Fat	Carbs
Chocolate-flavored hazelnut spread	4%	50%	46%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Chocolate-flavored hazelnut spread	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	37% 1070kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	61% 59g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	176% 56.4g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	0% 0g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 124g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	148% 107g	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	28.2% 10.7g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	19% 10.7g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Chocolate-flavored hazelnut spread	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	20% 0.26mg	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	6.95% 27.8μg	33.2% 133μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	22.3% 0.54μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	124% 112mg	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	65.6% 9.84mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chocolate-flavored hazelnut spread	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	21.4% 214mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	8.38% 0.075mg	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	109% 8.7mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	25.4% 0.58mg	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	43% 302mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	23.8% 808mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.057% 2.12g	4.9% 181g	3700g per day for Men 19-50 years

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

• Chocolate-flavored hazelnut spread has 1.6 times more Vitamin B1, 1.8 times more Vitamin B2, 1.3 times more Vitamin B5, more Vitamin B12 and 4.1 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 52 times more Vitamin A, 1.6 times more Vitamin B6, 4.8 times more Vitamin B9, more Vitamin C and 42.7 times more Vitamin K than Chocolate-flavored hazelnut spread.
• Both Chocolate-flavored hazelnut spread and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B3 per 7 oz.
• Both Chocolate-flavored hazelnut spread as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin D in 7 oz.

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

• Chocolate-flavored hazelnut spread has 1.9 times more Calcium, 12.3 times more Copper, 5.4 times more Iron, 3.6 times more Magnesium, 3 times more Manganese, 3 times more Phosphorus, 1.9 times more Potassium, 1.3 times more Selenium, 1.7 times more Sodium and 2.2 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 85.5 times more Water than Chocolate-flavored hazelnut spread.

Comparison of macro-nutrients per 7 ounces:

• Chocolate-flavored hazelnut spread has 20.7 times more Energy, 102.5 times more Fat, 646 times more Saturated Fat, 13 times more Carbohydrate, 40 times more Sugars, 1.8 times more Fiber and 1.9 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Omega 3 than Chocolate-flavored hazelnut spread.
• Both Chocolate-flavored hazelnut spread as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.