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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Chocolate-flavored hazelnut spread has 1.5 times more Vitamin B2, more Vitamin B12 and 6.4 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 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.
• Both Chocolate-flavored hazelnut spread and Raw Broccoli have similar amounts of Vitamin B1 per 7 oz.
• Both Chocolate-flavored hazelnut spread as well as Raw Broccoli have insufficient amounts of Vitamin D in 7 oz.

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

• Chocolate-flavored hazelnut spread has 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, 1.2 times more Sodium and 2.6 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 83.5 times more Water than Chocolate-flavored hazelnut spread.

Comparison of macro-nutrients per 7 ounces:

• Chocolate-flavored hazelnut spread has 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.
• While Raw Broccoli contains more Omega 3 than Chocolate-flavored hazelnut spread.
• Both Chocolate-flavored hazelnut spread as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.