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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Powder No Sugar Added Cocoa Mix	16%	7%	77%

Macro Nutrients

	Frozen Broccoli Spears	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Energy	3.97% 115kcal	51.6% 1496kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	22% 7.05g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	1.82% 0.31g	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	220% 285g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	206% 149g	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	78.3% 29.8g	38g per day for Men 19-50 years
Protein	21.7% 12g	110% 61.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Vitamin A	25% 226μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	427% 5.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	304% 15.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	97% 1.26mg	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	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	195% 4.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	301% 271mg	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	35.7% 5.36mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	335% 402μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Calcium	16.3% 163mg	229% 2286mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	322% 2.9mg	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	246% 19.7mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	197% 826mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	115% 2.64mg	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	506% 3544mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	315% 10724mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	122% 67μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	232% 3477mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	124% 13.7mg	11mg per day for Men 19-50 years
Water	9.7% 359g	0.36% 13.5g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Frozen Broccoli Spears have 14.3 times more Vitamin A, 6.7 times more Vitamin B9, more Vitamin C, 33.8 times more Vitamin E and 144.9 times more Vitamin K than Powder No Sugar Added Cocoa Mix.
• While 14 oz of Powder No Sugar Added Cocoa Mix contain 3.7 times more Vitamin B1, 12.3 times more Vitamin B2, 2.3 times more Vitamin B3, 15.8 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin B12 than Frozen Broccoli Spears.
• 14 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• 14 ounces of Powder No Sugar Added Cocoa Mix have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Powder No Sugar Added Cocoa Mix have insufficient amounts of Vitamin D in 14 ounces.

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

• 14 ounces of Frozen Broccoli Spears have 26.6 times more Water than Powder No Sugar Added Cocoa Mix.
• While 14 oz of Powder No Sugar Added Cocoa Mix contain 14 times more Calcium, 20.3 times more Copper, 6.9 times more Iron, 13 times more Magnesium, 2.6 times more Manganese, 15.1 times more Phosphorus, 10.8 times more Potassium, 8.9 times more Selenium, 51.5 times more Sodium and 10.1 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Broccoli Spears have 41.7 times more Omega 3 than Powder No Sugar Added Cocoa Mix.
• While 14 oz of Powder No Sugar Added Cocoa Mix contain 13 times more Energy, 8.8 times more Fat, 34.2 times more Saturated Fat, 13.4 times more Carbohydrate, 25.6 times more Sugars, 2.5 times more Fiber and 5.1 times more Protein than Frozen Broccoli Spears.
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 14 ounces of Powder No Sugar Added Cocoa Mix provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Powder No Sugar Added Cocoa Mix provide inadequate amounts of Omega 6 in 14 ounces.