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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
No Sugar Added Chocolate Powder	10%	12%	78%

Macro Nutrients

	Broccoli Raab	No Sugar Added Chocolate Powder	Recommended Dietary Allowance
Energy	3% 87.3kcal	48% 1389kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	18.4% 18g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0% 0g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	50.4% 0.81g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	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	8.7% 11.3g	209% 271g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	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	0.93% 0.67g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.44g	NA	g per day for Men 19-50 years
Fiber	28.2% 10.7g	95% 36g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	64.4% 36g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	No Sugar Added Chocolate Powder	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	496% 5.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	635% 102mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	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	82.4% 329μg	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	89% 80mg	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	43% 6.43mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	741% 889μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	No Sugar Added Chocolate Powder	Recommended Dietary Allowance
Calcium	43% 429mg	361% 3608mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	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	106% 8.5mg	162% 13mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	387% 1627mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	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	41.4% 290mg	283% 1984mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	199% 6767mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	157% 86.5μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	132% 1984mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	492% 54mg	11mg per day for Men 19-50 years
Water	9.93% 367g	0.79% 29.4g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Broccoli Raab 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 Broccoli Raab vs No Sugar Added Chocolate Powder:

• 14 ounces of Broccoli Raab have more Vitamin A, 11.9 times more Vitamin B9, more Vitamin E and more Vitamin K than No Sugar Added Chocolate Powder.
• While 14 oz of No Sugar Added Chocolate Powder contain 9.3 times more Vitamin B1, 2.7 times more Vitamin B2, 21 times more Vitamin B3, 10.6 times more Vitamin B6 and 2.7 times more Vitamin C than Raw Broccoli Raab.
• 14 ounces of No Sugar Added Chocolate Powder have insufficient amounts of Vitamin A, Vitamin B9, Vitamin E and Vitamin K
• Both Raw Broccoli Raab 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 Broccoli Raab vs No Sugar Added Chocolate Powder:

• 14 ounces of Broccoli Raab have 12.5 times more Water than No Sugar Added Chocolate Powder.
• While 14 oz of No Sugar Added Chocolate Powder contain 8.4 times more Calcium, 43.3 times more Copper, 1.5 times more Iron, 18.6 times more Magnesium, 6.8 times more Phosphorus, 8.7 times more Potassium, 21.8 times more Selenium, 15.2 times more Sodium and 17.7 times more Zinc than Raw Broccoli Raab.
• 14 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of No Sugar Added Chocolate Powder contain 15.9 times more Energy, 9.2 times more Fat, 56 times more Omega 6, 24 times more Carbohydrate, 71.8 times more Sugars, 3.4 times more Fiber and 2.9 times more Protein than Raw Broccoli Raab.
• Both Broccoli Raab and No Sugar Added Chocolate Powder offer comparable quantities of Omega 3 per 14 ounces.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6