Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Cocoa, dry powder, hi-fat or breakfast, processed with alkali

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cocoa, dry powder, hi-fat or breakfast, processed with alkali	14%	45%	41%

Macro Nutrients

	Frozen Chopped Broccoli	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Energy	3.56% 103kcal	65.6% 1901kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	97% 94g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	157% 50g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	18% 3.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	152% 197g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	8.38% 6.07g	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	4.54% 3.3g	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	% 2.98g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	354% 135g	38g per day for Men 19-50 years
Protein	20% 11g	119% 66.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Vitamin A	23% 206μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	44.7% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	58% 0.75mg	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	66.5% 266μg	37.7% 151μg	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	249% 224mg	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	32.3% 4.84mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	14.6% 17.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Calcium	22.2% 222mg	48.4% 484mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	1592% 14.3mg	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	40% 3.2mg	719% 57.5mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	450% 1889mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	NA	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	28.3% 198mg	430% 3008mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	293% 9958mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	88.8% 49μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cocoa, dry powder, hi-fat or breakfast, processed with alkali per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Chopped Broccoli versus 14 oz of Cocoa, dry powder, hi-fat or breakfast, processed with alkali to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs Cocoa, dry powder, hi-fat or breakfast, processed with alkali:

• 14 ounces of Frozen Chopped Broccoli have more Vitamin A, 1.8 times more Vitamin B9, more Vitamin C, 6.8 times more Vitamin E and 18.4 times more Vitamin K than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• While 14 oz of Cocoa, dry powder, hi-fat or breakfast, processed with alkali contain 1.5 times more Vitamin B1, 3.9 times more Vitamin B2, 3.8 times more Vitamin B3 and 1.5 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• 14 ounces of Cocoa, dry powder, hi-fat or breakfast, processed with alkali have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Cocoa, dry powder, hi-fat or breakfast, processed with alkali have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Cocoa, dry powder, hi-fat or breakfast, processed with alkali:

• 14 ounces of Frozen Chopped Broccoli have 30.5 times more Water than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• While 14 oz of Cocoa, dry powder, hi-fat or breakfast, processed with alkali contain 2.2 times more Calcium, 95 times more Copper, 17.9 times more Iron, 26.4 times more Magnesium, 15.2 times more Phosphorus, 11.8 times more Potassium, 4.4 times more Selenium and 14 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Chopped Broccoli have more Omega 3 than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• While 14 oz of Cocoa, dry powder, hi-fat or breakfast, processed with alkali contain 18.4 times more Energy, 81.8 times more Fat, 287.3 times more Saturated Fat, 24.8 times more Omega 6, 10.4 times more Carbohydrate, 11.3 times more Fiber and 6 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6
• 14 ounces of Cocoa, dry powder, hi-fat or breakfast, processed with alkali provide inadequate amounts of Omega 3