Comparing Nutrients in 14 ounces Broccoli Raab VS Cocoa, dry powder, unsweetened, processed with alkali

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cocoa, dry powder, unsweetened, processed with alkali	17%	28%	55%

Macro Nutrients

	Broccoli Raab	Cocoa, dry powder, unsweetened, processed with alkali	Recommended Dietary Allowance
Energy	3% 87.3kcal	30% 873kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	53.6% 52g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	96% 30.8g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	9.8% 1.67g	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	178% 231g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	9.63% 7g	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	311% 118g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	128% 72g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cocoa, dry powder, unsweetened, processed with alkali	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	36.4% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	140% 1.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	59.5% 9.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	36% 0.47mg	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	31.8% 127μg	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	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	43% 6.43mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	741% 889μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cocoa, dry powder, unsweetened, processed with alkali	Recommended Dietary Allowance
Calcium	43% 429mg	44% 441mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	1591% 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	106% 8.5mg	770% 61.6mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	450% 1889mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	645% 15mg	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	413% 2889mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	293% 9958mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	95% 52.4μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	230% 25.3mg	11mg per day for Men 19-50 years
Water	9.93% 367g	0.29% 10.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Cocoa, dry powder, unsweetened, processed with alkali per 14 oz

Compare the macro and micronutrient content in 14 oz of Broccoli Raab versus 14 oz of Cocoa, dry powder, unsweetened, processed with alkali to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Broccoli Raab vs Cocoa, dry powder, unsweetened, processed with alkali:

• 14 ounces of Broccoli Raab have more Vitamin A, 1.5 times more Vitamin B1, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin C, 16.2 times more Vitamin E and 93.3 times more Vitamin K than Cocoa, dry powder, unsweetened, processed with alkali.
• While 14 oz of Cocoa, dry powder, unsweetened, processed with alkali contain 3.6 times more Vitamin B2 and 2 times more Vitamin B3 than Raw Broccoli Raab.
• 14 ounces of Cocoa, dry powder, unsweetened, processed with alkali have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Broccoli Raab as well as Cocoa, dry powder, unsweetened, processed with alkali have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Broccoli Raab vs Cocoa, dry powder, unsweetened, processed with alkali:

• 14 ounces of Broccoli Raab have 1.7 times more Sodium and 34.3 times more Water than Cocoa, dry powder, unsweetened, processed with alkali.
• While 14 oz of Cocoa, dry powder, unsweetened, processed with alkali contain 85.9 times more Copper, 7.3 times more Iron, 21.6 times more Magnesium, 9.5 times more Manganese, 10 times more Phosphorus, 12.8 times more Potassium, 13.2 times more Selenium and 8.3 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Cocoa, dry powder, unsweetened, processed with alkali contain similar levels of Calcium per 14 ounces.
• 14 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Broccoli Raab have more Omega 3 than Cocoa, dry powder, unsweetened, processed with alkali.
• While 14 oz of Cocoa, dry powder, unsweetened, processed with alkali contain 10 times more Energy, 26.7 times more Fat, 93.5 times more Saturated Fat, 14.5 times more Omega 6, 20.5 times more Carbohydrate, 4.6 times more Sugars, 11 times more Fiber and 5.7 times more Protein than Raw Broccoli Raab.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 14 ounces of Cocoa, dry powder, unsweetened, processed with alkali provide inadequate amounts of Omega 3