Comparing Nutrients in 14 ounces Frozen Broccoli Spears VS No Sugar Added Chocolate Powder

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
No Sugar Added Chocolate Powder	10%	12%	78%

Macro Nutrients

	Frozen Broccoli Spears	No Sugar Added Chocolate Powder	Recommended Dietary Allowance
Energy	3.97% 115kcal	48% 1389kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	18.4% 18g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	0% 0g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	50.4% 0.81g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	38% 6.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	209% 271g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	149% 108g	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	31.3% 12g	95% 36g	38g per day for Men 19-50 years
Protein	21.7% 12g	64.4% 36g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	No Sugar Added Chocolate Powder	Recommended Dietary Allowance
Vitamin A	25% 226μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	496% 5.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	635% 102mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	555% 7.2mg	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	93% 373μg	6.95% 27.8μg	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	301% 271mg	240% 216mg	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	35.7% 5.36mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	335% 402μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	No Sugar Added Chocolate Powder	Recommended Dietary Allowance
Calcium	16.3% 163mg	361% 3608mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	802% 7.2mg	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	35.7% 2.86mg	162% 13mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	387% 1627mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	33.5% 234mg	283% 1984mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	199% 6767mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	157% 86.5μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	132% 1984mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	492% 54mg	11mg per day for Men 19-50 years
Water	9.7% 359g	0.79% 29.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS No Sugar Added Chocolate Powder per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Broccoli Spears versus 14 oz of No Sugar Added Chocolate Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Broccoli Spears vs No Sugar Added Chocolate Powder:

• 14 ounces of Frozen Broccoli Spears have more Vitamin A, 13.4 times more Vitamin B9, 1.3 times more Vitamin C, more Vitamin E and more Vitamin K than No Sugar Added Chocolate Powder.
• While 14 oz of No Sugar Added Chocolate Powder contain 20.8 times more Vitamin B1, 3.1 times more Vitamin B2, 55.4 times more Vitamin B3 and 10.4 times more Vitamin B6 than Frozen Broccoli Spears.
• 14 ounces of No Sugar Added Chocolate Powder have insufficient amounts of Vitamin A, Vitamin B9, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as No Sugar Added Chocolate Powder have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Broccoli Spears vs No Sugar Added Chocolate Powder:

• 14 ounces of Frozen Broccoli Spears have 12.2 times more Water than No Sugar Added Chocolate Powder.
• While 14 oz of No Sugar Added Chocolate Powder contain 22.2 times more Calcium, 50.5 times more Copper, 4.5 times more Iron, 25.6 times more Magnesium, 8.5 times more Phosphorus, 6.8 times more Potassium, 11.5 times more Selenium, 29.4 times more Sodium and 40.1 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of No Sugar Added Chocolate Powder contain 12.1 times more Energy, 13.2 times more Fat, 1.6 times more Omega 3, 43.9 times more Omega 6, 12.8 times more Carbohydrate, 18.6 times more Sugars, 3 times more Fiber and 3 times more Protein than Frozen Broccoli Spears.
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6