Comparing Nutrients in 7 ounces Syrup, maple, Canadian VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Syrup, maple, Canadian	0%	0%	100%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Syrup, maple, Canadian	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	18.5% 536kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	NA	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	NA	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	NA	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	103% 134g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	164% 119g	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	0.93% 0.67g	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	% 1.3g	% 1.5g	g per day for Men 19-50 years
Sucrose	% 117g	NA	g per day for Men 19-50 years
Fiber	0% 0g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	0% 0g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Syrup, maple, Canadian	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	194% 2.52mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1% 0.16mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	33.2% 133μg	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	124% 112mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrup, maple, Canadian	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	21.6% 216mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	NA	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	2.73% 0.22mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	198% 4.56mg	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	NA	14% 99mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	NA	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	1.72% 64g	4.9% 181g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Syrup, maple, Canadian vs Frozen Chopped Broccoli:

• Syrup, maple, Canadian has 1.2 times more Vitamin B1 and 13.2 times more Vitamin B2 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 5.8 times more Vitamin B3 and more Vitamin C than Syrup, maple, Canadian.
• Both Syrup, maple, Canadian as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Syrup, maple, Canadian vs Frozen Chopped Broccoli:

• Syrup, maple, Canadian has 1.9 times more Calcium, 7.8 times more Manganese and 1.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 7.4 times more Iron, 2.7 times more Sodium and 2.8 times more Water than Syrup, maple, Canadian.
• Both Syrup, maple, Canadian and Frozen Chopped Broccoli, Unprepared have similar amounts of Magnesium and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Syrup, maple, Canadian has 10.4 times more Energy, 14.1 times more Carbohydrate and 44.4 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.4 times more Fructose, more Fiber and more Protein than Syrup, maple, Canadian.
• Both Syrup, maple, Canadian as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.