Comparing Nutrients in 14 ounces Powder Rich Chocolate VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Powder Rich Chocolate	0%	0%	100%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Powder Rich Chocolate	Boiled Broccoli	Recommended Dietary Allowance
Energy	51% 1476kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	0% 0g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	284% 369g	22% 28.5g	130g per day for Men 19-50 years
Sugars	448% 325g	7.6% 5.5g	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	4.05% 2.94g	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	% 0.32g	g per day for Men 19-50 years
Fiber	0% 0g	34.5% 13g	38g per day for Men 19-50 years
Protein	0% 0g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Powder Rich Chocolate	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	602% 5418μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	451% 5.4mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	451% 72mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	555% 7.2mg	61% 0.79mg	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	0% 0μg	107% 429μg	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	240% 216mg	286% 258mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	241% 1445IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	325% 48.7mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Rich Chocolate	Boiled Broccoli	Recommended Dietary Allowance
Calcium	361% 3608mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	802% 7.2mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	812% 65mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	206% 865mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	NA	33.5% 0.77mg	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	0% 0mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	168% 2524mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	492% 54mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.14% 5.1g	9.57% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Powder Rich Chocolate VS Boiled Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Powder Rich Chocolate versus 14 oz of Boiled Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Powder Rich Chocolate vs Boiled Broccoli:

• 14 ounces of Powder Rich Chocolate have 17.7 times more Vitamin A, 21.7 times more Vitamin B1, 32.9 times more Vitamin B3, 9.1 times more Vitamin B6, more Vitamin D and 8.5 times more Vitamin E than Boiled Broccoli.
• While 14 oz of Boiled and Drained Broccoli contain more Vitamin B2, more Vitamin B5, more Vitamin B9 and more Vitamin K than Powder Rich Chocolate.
• Both Powder Rich Chocolate and Boiled Broccoli provide similar amounts of Vitamin C per 14 ounces.
• 14 ounces of Powder Rich Chocolate have insufficient amounts of Vitamin B2, Vitamin B5, Vitamin B9 and Vitamin K
• 14 ounces of Boiled Broccoli have insufficient amounts of Vitamin D
• Both Powder Rich Chocolate as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Powder Rich Chocolate vs Boiled Broccoli:

• 14 ounces of Powder Rich Chocolate have 22.7 times more Calcium, 29.8 times more Copper, 24.4 times more Iron, 10.4 times more Magnesium, 15.5 times more Sodium and 30.3 times more Zinc than Boiled Broccoli.
• While 14 oz of Boiled and Drained Broccoli contain more Phosphorus, more Potassium, more Selenium and 69.7 times more Water than Powder Rich Chocolate.
• 14 ounces of Powder Rich Chocolate lack sufficient amounts of Phosphorus, Potassium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Powder Rich Chocolate have 10.6 times more Energy, 12.9 times more Carbohydrate and 58.9 times more Sugars than Boiled Broccoli.
• While 14 oz of Boiled and Drained Broccoli contain more Omega 3, more Fiber and more Protein than Powder Rich Chocolate.
• 14 ounces of Powder Rich Chocolate provide inadequate amounts of Omega 3, Fiber and Protein
• 14 ounces of Boiled Broccoli provide inadequate amounts of Energy
• Both Powder Rich Chocolate as well as Boiled and Drained Broccoli provide inadequate amounts of Omega 6 in 14 ounces.