Comparing Nutrients in 100 grams Syrups, malt VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Syrups, malt	8%	0%	92%
Broccoli	27%	8%	65%

Macro Nutrients

	Syrups, malt	Broccoli	Recommended Dietary Allowance
Energy	11% 318kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	3.94% 0.063g	1.6g per day for Men 19-50 years
Omega 6	NA	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.3g	5.1% 6.64g	130g per day for Men 19-50 years
Sugars	98% 71.3g	2.34% 1.7g	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	0.94% 0.68g	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	% 0.49g	g per day for Men 19-50 years
Sucrose	NA	% 0.1g	g per day for Men 19-50 years
Fiber	0% 0g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	11% 6.2g	5.04% 2.82g	56g per day for Men 19-50 years

Vitamins

	Syrups, malt	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.44% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.92% 0.011mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.2% 0.39mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.8% 8.1mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.42% 0.17mg	11.5% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	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	3% 12μg	15.8% 63μg	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	99% 89.2mg	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	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	84.7% 102μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, malt	Broccoli	Recommended Dietary Allowance
Calcium	6.1% 61mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	5.44% 0.049mg	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	12% 0.96mg	9.13% 0.73mg	8mg per day for Men 19-50 years
Magnesium	17% 72mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	4.35% 0.1mg	9.13% 0.21mg	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	33.7% 236mg	9.43% 66mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	2.33% 35mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	1.27% 0.14mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	0.57% 21g	2.4% 89.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Syrups, malt vs Broccoli:

• Syrups, malt have 3.4 times more Vitamin B2, 12.7 times more Vitamin B3 and 2.9 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 6.5 times more Vitamin B1, 3.4 times more Vitamin B5, 5.3 times more Vitamin B9 and more Vitamin C than Syrups, malt.
• Both Syrups, malt as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Syrups, malt vs Broccoli:

• Syrups, malt have 1.3 times more Calcium, 4.1 times more Copper, 1.3 times more Iron, 3.4 times more Magnesium, 3.6 times more Phosphorus and 4.9 times more Selenium than Raw Broccoli.
• While Raw Broccoli contains 2.1 times more Manganese, 2.9 times more Zinc and 4.2 times more Water than Syrups, malt.
• Both Syrups, malt and Raw Broccoli have similar amounts of Potassium and Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Syrups, malt have 9.4 times more Energy, 10.7 times more Carbohydrate, 41.9 times more Sugars and 2.2 times more Protein than Raw Broccoli.
• While Raw Broccoli contains more Fiber than Syrups, malt.
• Both Syrups, malt as well as Raw Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.