Comparing Nutrients in 14 ounces Baking Chocolate Mexican Squares VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Baking Chocolate Mexican Squares	3%	30%	67%
Broccoli	27%	8%	65%

Macro Nutrients

	Baking Chocolate Mexican Squares	Broccoli	Recommended Dietary Allowance
Energy	58.3% 1691kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	63.8% 62g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	107% 34g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	22% 3.74g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	236% 307g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	380% 275g	9.3% 6.75g	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	3.72% 2.7g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	41.8% 16g	27% 10.3g	38g per day for Men 19-50 years
Protein	25.8% 14.4g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Baking Chocolate Mexican Squares	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.4% 7.26mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	53.4% 0.69mg	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	4.96% 20μg	62.5% 250μg	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	0.44% 0.4mg	393% 354mg	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	9.53% 1.43mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baking Chocolate Mexican Squares	Broccoli	Recommended Dietary Allowance
Calcium	13.5% 135mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	295% 2.66mg	21.6% 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	108% 8.65mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	89.8% 377mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	77.5% 1.8mg	36.2% 0.83mg	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	80.5% 564mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	46.3% 1576mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.17% 6.3g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baking Chocolate Mexican Squares vs Broccoli:

• Baking chocolate, mexican, squares have 2.9 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 3.2 times more Vitamin B5, 5.1 times more Vitamin B6, 12.6 times more Vitamin B9, 892 times more Vitamin C, 2.2 times more Vitamin E and 46.2 times more Vitamin K than Baking chocolate, mexican, squares.
• Both Baking chocolate, mexican, squares and Raw Broccoli have similar amounts of Vitamin B1 and Vitamin B2 per 14 oz.
• Both Baking chocolate, mexican, squares as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baking Chocolate Mexican Squares vs Broccoli:

• Baking chocolate, mexican, squares have 13.7 times more Copper, 3 times more Iron, 4.5 times more Magnesium, 2.1 times more Manganese, 2.2 times more Phosphorus, 1.3 times more Potassium and 3.1 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Calcium, 1.4 times more Selenium, 11 times more Sodium and 56.2 times more Water than Baking chocolate, mexican, squares.

Comparison of macro-nutrients per 14 ounces:

• Baking chocolate, mexican, squares have 12.5 times more Energy, 42.1 times more Fat, 75.5 times more Saturated Fat, 19.2 times more Omega 6, 11.7 times more Carbohydrate, 40.8 times more Sugars, 1.5 times more Fiber and 1.3 times more Protein than Raw Broccoli.
• Both Baking chocolate, mexican, squares and Raw Broccoli have similar amounts of Omega 3 per 14 oz.
• Both Baking chocolate, mexican, squares as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.