Comparing Nutrients in 100 grams Sweetener, syrup, agave VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Sweetener, syrup, agave	0%	1%	99%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Sweetener, syrup, agave	Broccoli Raab	Recommended Dietary Allowance
Energy	10.7% 310kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.45g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	0% 0g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.7% 76.4g	2.2% 2.85g	130g per day for Men 19-50 years
Sugars	94% 68g	0.52% 0.38g	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	76.7% 55.6g	0.23% 0.17g	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	% 12.4g	% 0.1g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.11g	g per day for Men 19-50 years
Fiber	0.53% 0.2g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	0.16% 0.09g	5.66% 3.17g	56g per day for Men 19-50 years

Vitamins

	Sweetener, syrup, agave	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.89% 8μg	14.6% 131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.7% 0.17mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.69mg	7.63% 1.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.44% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	13% 0.17mg	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	7.5% 30μg	20.8% 83μg	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	19% 17mg	22.4% 20mg	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	6.53% 0.98mg	11% 1.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.8% 22.5μg	187% 224μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetener, syrup, agave	Broccoli Raab	Recommended Dietary Allowance
Calcium	0.1% 1mg	11% 108mg	1000mg per day for Men 19-50 years
Copper	1% 0.009mg	4.67% 0.042mg	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	1.13% 0.09mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	0.24% 1mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	0.22% 0.005mg	17% 0.4mg	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	0.14% 1mg	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	0.12% 4mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	0.091% 0.01mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.62% 23g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetener, syrup, agave VS Broccoli Raab per 100 g

Compare the macro and micronutrient content in 100 g of Sweetener, syrup, agave versus 100 g of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Sweetener, syrup, agave vs Broccoli Raab:

• 100 grams of Sweetener, syrup, agave have 1.3 times more Vitamin B2 and 1.4 times more Vitamin B6 than Broccoli Raab.
• While 100 g of Raw Broccoli Raab contain 16.4 times more Vitamin A, 1.3 times more Vitamin B1, 1.8 times more Vitamin B3, 2.8 times more Vitamin B9, 1.7 times more Vitamin E and 10 times more Vitamin K than Sweetener, syrup, agave.
• Both Sweetener, syrup, agave and Broccoli Raab provide similar amounts of Vitamin C per 100 grams.
• 100 grams of Sweetener, syrup, agave have insufficient amounts of Vitamin A
• Both Sweetener, syrup, agave as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Sweetener, syrup, agave vs Broccoli Raab:

• 100 grams of Sweetener, syrup, agave have 1.7 times more Selenium than Broccoli Raab.
• While 100 g of Raw Broccoli Raab contain 108 times more Calcium, 4.7 times more Copper, 23.8 times more Iron, 22 times more Magnesium, 79 times more Manganese, 73 times more Phosphorus, 49 times more Potassium, 8.3 times more Sodium, 77 times more Zinc and 4 times more Water than Sweetener, syrup, agave.
• 100 grams of Sweetener, syrup, agave lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• 100 grams of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sweetener, syrup, agave have 14.1 times more Energy, 26.8 times more Carbohydrate, 179 times more Sugars and 327.1 times more Fructose than Broccoli Raab.
• While 100 g of Raw Broccoli Raab contain more Omega 3, 13.5 times more Fiber and 35.2 times more Protein than Sweetener, syrup, agave.
• 100 grams of Sweetener, syrup, agave provide inadequate amounts of Omega 3, Fiber and Protein
• 100 grams of Broccoli Raab provide inadequate amounts of Energy
• Both Sweetener, syrup, agave as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in 100 grams.