Comparing Nutrients in 14 ounces Baking chocolate, unsweetened, liquid VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Baking chocolate, unsweetened, liquid	8%	69%	23%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Baking chocolate, unsweetened, liquid	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	64.6% 1873kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	195% 189g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	314% 100g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	149% 2.4g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	236% 40g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	0% 0g	8.05% 5.83g	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	189% 72g	31.3% 12g	38g per day for Men 19-50 years
Protein	85.8% 48g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Baking chocolate, unsweetened, liquid	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	39.7% 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	19% 75.4μg	55.6% 222μg	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	177% 159mg	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	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baking chocolate, unsweetened, liquid	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	21.4% 214mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	842% 7.6mg	15% 0.13mg	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	206% 16.5mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	250% 1052mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	285% 6.55mg	38.5% 0.89mg	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	193% 1349mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	136% 4628mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	57% 31.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	133% 14.6mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.097% 3.57g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Baking chocolate, unsweetened, liquid VS Cooked Chopped Frozen Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Baking chocolate, unsweetened, liquid versus 14 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baking chocolate, unsweetened, liquid vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Baking chocolate, unsweetened, liquid have 3.4 times more Vitamin B2 and 4.6 times more Vitamin B3 than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 51 times more Vitamin A, 1.8 times more Vitamin B5, 1.8 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin C than Baking chocolate, unsweetened, liquid.
• Both Baking chocolate, unsweetened, liquid and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Baking chocolate, unsweetened, liquid have insufficient amounts of Vitamin A and Vitamin C
• Both Baking chocolate, unsweetened, liquid as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Baking chocolate, unsweetened, liquid vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Baking chocolate, unsweetened, liquid have 1.6 times more Calcium, 56.2 times more Copper, 6.8 times more Iron, 20.4 times more Magnesium, 7.4 times more Manganese, 6.9 times more Phosphorus, 8.2 times more Potassium, 11.3 times more Selenium and 13.1 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 100.8 times more Water than Baking chocolate, unsweetened, liquid.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baking chocolate, unsweetened, liquid have 16.9 times more Energy, 397.5 times more Fat, 1405 times more Saturated Fat, 14.3 times more Omega 3, 776.9 times more Omega 6, 6.8 times more Carbohydrate, 6 times more Fiber and 3.9 times more Protein than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain more Sugars than Baking chocolate, unsweetened, liquid.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6