Comparing Nutrients in 14 ounces Broccoli Raab VS Dark Chocolate 70%

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Dark Chocolate 70%	5%	64%	31%

Macro Nutrients

	Broccoli Raab	Dark Chocolate 70%	Recommended Dietary Allowance
Energy	3% 87.3kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	174% 169g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	304% 97g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	28.5% 4.84g	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	140% 182g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	131% 95g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.44g	% 95g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	114% 43.3g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	55.2% 31g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Dark Chocolate 70%	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	26% 4.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	11.6% 0.15mg	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	NA	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	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	43% 6.43mg	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	741% 889μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Dark Chocolate 70%	Recommended Dietary Allowance
Calcium	43% 429mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	781% 7.03mg	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	590% 47.2mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	215% 905mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	336% 7.74mg	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	175% 1222mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	83.5% 2838mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	49% 27μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	119% 13mg	11mg per day for Men 19-50 years
Water	9.93% 367g	0.15% 5.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Dark Chocolate 70% per 14 oz

Compare the macro and micronutrient content in 14 oz of Broccoli Raab versus 14 oz of Dark Chocolate 70% to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Broccoli Raab vs Dark Chocolate 70%:

• 14 ounces of Broccoli Raab have 65.5 times more Vitamin A, 4.8 times more Vitamin B1, 1.7 times more Vitamin B2, 4.5 times more Vitamin B6, 2.7 times more Vitamin E and 30.7 times more Vitamin K than Dark Chocolate 70%.
• While 14 oz of Dark Chocolate, 70-85% Cacao Solids contain 1.3 times more Vitamin B5 than Raw Broccoli Raab.
• Both Broccoli Raab and Dark Chocolate 70% provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Dark Chocolate 70% have insufficient amounts of Vitamin A
• Both Raw Broccoli Raab as well as Dark Chocolate, 70-85% Cacao Solids have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Broccoli Raab vs Dark Chocolate 70%:

• 14 ounces of Broccoli Raab have 1.5 times more Calcium, 1.7 times more Sodium and 67.6 times more Water than Dark Chocolate 70%.
• While 14 oz of Dark Chocolate, 70-85% Cacao Solids contain 42.1 times more Copper, 5.6 times more Iron, 10.4 times more Magnesium, 4.9 times more Manganese, 4.2 times more Phosphorus, 3.6 times more Potassium, 6.8 times more Selenium and 4.3 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 ounces of Broccoli Raab have 5.6 times more Omega 3 than Dark Chocolate 70%.
• While 14 oz of Dark Chocolate, 70-85% Cacao Solids contain 27.2 times more Energy, 86.9 times more Fat, 295.2 times more Saturated Fat, 42.1 times more Omega 6, 16.1 times more Carbohydrate, 63.2 times more Sugars, 4 times more Fiber and 2.5 times more Protein than Raw Broccoli Raab.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6