Comparing Nutrients in 14 ounces Powder Cocoa Mix VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Powder Cocoa Mix	7%	9%	84%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Powder Cocoa Mix	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	54.5% 1580kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	29.5% 9.43g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	256% 332g	14.6% 19g	130g per day for Men 19-50 years
Sugars	359% 260g	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	38.6% 14.7g	31.3% 12g	38g per day for Men 19-50 years
Protein	47.3% 26.5g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.8% 0.38mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.24mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.33mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71% 3.54mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	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	5.95% 24μg	66.5% 266μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	58% 1.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.88% 0.79mg	249% 224mg	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	5.03% 0.75mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	52.8% 528mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	126% 1.14mg	16.8% 0.15mg	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	59% 4.72mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	78.4% 329mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	46.4% 1.07mg	50.7% 1.17mg	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	179% 1250mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	83% 2826mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	133% 2000mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Powder Cocoa Mix vs Frozen Chopped Broccoli:

• Powder Cocoa Mix has 1.8 times more Vitamin B1, 5.9 times more Vitamin B2, 1.2 times more Vitamin B3, 3.2 times more Vitamin B5 and more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 52 times more Vitamin A, 11.2 times more Vitamin B9, 282 times more Vitamin C, 6.4 times more Vitamin E and 90.1 times more Vitamin K than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B6 per 14 oz.
• Both Powder Cocoa Mix as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Powder Cocoa Mix vs Frozen Chopped Broccoli:

• Powder Cocoa Mix has 2.4 times more Calcium, 7.5 times more Copper, 1.5 times more Iron, 4.6 times more Magnesium, 6.3 times more Phosphorus, 3.4 times more Potassium, 1.8 times more Selenium, 21 times more Sodium and 3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 61 times more Water than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Frozen Chopped Broccoli, Unprepared have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Powder Cocoa Mix has 15.3 times more Energy, 13.8 times more Fat, 54 times more Saturated Fat, 17.5 times more Carbohydrate, 48.6 times more Sugars, 1.2 times more Fiber and 2.4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 35 times more Omega 3 than Powder Cocoa Mix.
• Both Powder Cocoa Mix as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.