Comparing Nutrients in 100 calories Broccoli VS Powder No Sugar Added Cocoa Mix

Weight per 100 calories

• Broccoli: 294g
• Powder No Sugar Added Cocoa Mix: 26.5g

Powder No Sugar Added Cocoa Mix has 11.1 times more energy per unit of mass than Raw Broccoli, which is high in comparison to other foods. Broccoli having low energy density.

Which food has more nutrients per 100 calories - Broccoli or Powder No Sugar Added Cocoa Mix?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Powder No Sugar Added Cocoa Mix	16%	7%	77%

Macro Nutrients

	Broccoli	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	0.05% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.14g	0.12% 0.021g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.5g	14.7% 19g	130g per day for Men 19-50 years
Sugars	6.9% 5g	13.8% 10g	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	2.76% 2g	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	% 1.44g	NA	g per day for Men 19-50 years
Sucrose	% 0.29g	NA	g per day for Men 19-50 years
Fiber	20% 7.65g	5.24% 2g	38g per day for Men 19-50 years
Protein	15% 8.3g	7.34% 4.1g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Vitamin A	10% 91μg	0.12% 1.06μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	28.6% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.6% 0.51mg	6.5% 0.084mg	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	46.3% 185μg	0.93% 3.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	13% 0.31μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	292% 262mg	0% 0mg	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	15.3% 2.3mg	0.071% 0.011mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	249% 299μg	0.15% 0.19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Calcium	14% 138mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	21.5% 0.19mg	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% 2.15mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	14.7% 61.8mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	7.67% 0.18mg	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	27.7% 194mg	34% 237mg	700mg per day for Men 19-50 years
Potassium	27.3% 929mg	21% 717mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.35μg	8.15% 4.5μg	55μg per day for Men 19-50 years
Sodium	6.47% 97mg	15.5% 232mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	7.1% 263g	0.024% 0.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Broccoli vs Powder No Sugar Added Cocoa Mix:

• Raw Broccoli has 85.9 times more Vitamin A, 2.9 times more Vitamin B1, 6.5 times more Vitamin B3, 1.7 times more Vitamin B5, 6.1 times more Vitamin B6, 49.9 times more Vitamin B9, more Vitamin C, 216.2 times more Vitamin E and 1609.4 times more Vitamin K than Powder No Sugar Added Cocoa Mix.
• While Powder No Sugar Added Cocoa Mix contains more Vitamin B12 than Raw Broccoli.
• Both Raw Broccoli and Powder No Sugar Added Cocoa Mix have similar amounts of Vitamin B2 per 100 kcal.
• Both Raw Broccoli as well as Powder No Sugar Added Cocoa Mix have insufficient amounts of Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Broccoli vs Powder No Sugar Added Cocoa Mix:

• Raw Broccoli has 1.6 times more Iron, 3.5 times more Manganese, 1.3 times more Potassium, 1.6 times more Selenium, 1.3 times more Zinc and 291.2 times more Water than Powder No Sugar Added Cocoa Mix.
• While Powder No Sugar Added Cocoa Mix contains 1.3 times more Copper and 2.4 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Powder No Sugar Added Cocoa Mix have similar amounts of Calcium, Magnesium and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Broccoli has 1.4 times more Fat, 232.9 times more Omega 3, 3.8 times more Fiber and 2 times more Protein than Powder No Sugar Added Cocoa Mix.
• While Powder No Sugar Added Cocoa Mix contains 1.4 times more Saturated Fat and 2 times more Sugars than Raw Broccoli.
• Both Raw Broccoli and Powder No Sugar Added Cocoa Mix have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Broccoli as well as Powder No Sugar Added Cocoa Mix have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.