Comparing Nutrients in 100 grams Syrups, corn, light VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Syrups, corn, light	0%	1%	99%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Syrups, corn, light	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	9.76% 283kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.16% 0.052g	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	0.22% 0.037g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.8g	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	106% 76.8g	2.03% 1.47g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	7.9% 3g	38g per day for Men 19-50 years
Protein	0% 0g	5.46% 3.06g	56g per day for Men 19-50 years

Vitamins

	Syrups, corn, light	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.33% 57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.9% 0.059mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	8.77% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	4.84% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	13.5% 0.18mg	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	0% 0μg	23.5% 94μg	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	76% 68.3mg	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	0% 0mg	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	84.5% 101μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, corn, light	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	1.3% 13mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	4% 0.036mg	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	0% 0mg	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	0.24% 1mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	11% 0.26mg	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% 0mg	8.43% 59mg	700mg per day for Men 19-50 years
Potassium	0.029% 1mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	3.45% 1.9μg	55μg per day for Men 19-50 years
Sodium	4.13% 62mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	0.62% 23g	2.45% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Syrups, corn, light vs Frozen Broccoli Spears:

• Frozen Broccoli Spears contain more Vitamin A, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Syrups, corn, light.
• Both Syrups, corn, light and Frozen Broccoli Spears have similar amounts of Vitamin B1 per 100 g.
• Both Syrups, corn, light as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Syrups, corn, light vs Frozen Broccoli Spears:

• Syrups, corn, light have 3.6 times more Sodium and 1.3 times more Zinc than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 3.2 times more Calcium, more Copper, more Iron, 16 times more Magnesium, more Manganese, more Phosphorus, 250 times more Potassium, 2.7 times more Selenium and 4 times more Water than Syrups, corn, light.

Comparison of macro-nutrients per 100 grams:

• Syrups, corn, light have 9.8 times more Energy, 14.4 times more Carbohydrate and 52.2 times more Sugars than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain more Omega 3, more Fiber and more Protein than Syrups, corn, light.
• Both Syrups, corn, light as well as Frozen Broccoli Spears have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.