Comparing Nutrients in 100 calories Cooked Chopped Frozen Broccoli VS No Sugar Added Chocolate Powder

Weight per 100 calories

• Cooked Chopped Frozen Broccoli: 357g
• No Sugar Added Chocolate Powder: 28.6g

No Sugar Added Chocolate Powder has 12.5 times more energy per unit of mass than Boiled Chopped Frozen Broccoli, which is high in comparison to other foods. Cooked Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 100 calories - Cooked Chopped Frozen Broccoli or No Sugar Added Chocolate Powder?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
No Sugar Added Chocolate Powder	10%	12%	78%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	No Sugar Added Chocolate Powder	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0% 0g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	2.73% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	15% 19.5g	130g per day for Men 19-50 years
Sugars	7.24% 5.25g	10.7% 7.8g	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	28% 10.7g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	19.8% 11g	4.64% 2.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	No Sugar Added Chocolate Powder	Recommended Dietary Allowance
Vitamin A	20.2% 182μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	35.7% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.64mg	45.7% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	40% 0.52mg	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	50% 200μg	0.5% 2μg	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	159% 143mg	17.3% 15.6mg	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	31.4% 4.7mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	262% 315μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	No Sugar Added Chocolate Powder	Recommended Dietary Allowance
Calcium	11.8% 118mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	57.7% 0.52mg	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	27.2% 2.18mg	11.7% 0.93mg	8mg per day for Men 19-50 years
Magnesium	11% 46.4mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	34.6% 0.8mg	NA	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	25% 175mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	15% 507mg	14.3% 487mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	11.3% 6.23μg	55μg per day for Men 19-50 years
Sodium	2.6% 39.3mg	9.52% 143mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	8.76% 324g	0.057% 2.1g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS No Sugar Added Chocolate Powder Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Chopped Frozen Broccoli or No Sugar Added Chocolate Powder?

Lets compare vitamin content per 100 calories of Cooked Chopped Frozen Broccoli vs No Sugar Added Chocolate Powder:

• 100 calories of Cooked Chopped Frozen Broccoli have more Vitamin A, 2.9 times more Vitamin B2, 100 times more Vitamin B9, 9.2 times more Vitamin C, more Vitamin E and more Vitamin K than No Sugar Added Chocolate Powder.
• While 100 kcal of No Sugar Added Chocolate Powder contain 2.2 times more Vitamin B1 and 4.5 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and No Sugar Added Chocolate Powder provide similar amounts of Vitamin B6 per 100 calories.
• 100 calories of No Sugar Added Chocolate Powder have insufficient amounts of Vitamin A, Vitamin B9, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as No Sugar Added Chocolate Powder have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cooked Chopped Frozen Broccoli vs No Sugar Added Chocolate Powder:

• 100 calories of Cooked Chopped Frozen Broccoli have 2.3 times more Iron, 1.2 times more Phosphorus and 153.2 times more Water than No Sugar Added Chocolate Powder.
• While 100 kcal of No Sugar Added Chocolate Powder contain 2.2 times more Calcium, 4.3 times more Copper, 2.5 times more Magnesium, 2.5 times more Selenium, 3.6 times more Sodium and 3.9 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and No Sugar Added Chocolate Powder contain similar levels of Potassium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Chopped Frozen Broccoli have 2.6 times more Omega 3, 4.1 times more Fiber and 4.3 times more Protein than No Sugar Added Chocolate Powder.
• While 100 kcal of No Sugar Added Chocolate Powder contain 10 times more Omega 6 and 1.5 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and No Sugar Added Chocolate Powder offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6