Comparing Nutrients in 14 ounces Broccoli VS Prepared With Water Powder Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Prepared With Water Powder Cocoa Mix	7%	9%	84%

Macro Nutrients

	Broccoli	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Energy	4.65% 135kcal	7.53% 218kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	2.25% 2.2g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	4.07% 1.3g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	35.2% 46g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	49.4% 36g	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	3.72% 2.7g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	5.22% 2g	38g per day for Men 19-50 years
Protein	20% 11g	6.52% 3.65g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	9.76% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	4.9% 0.064mg	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	62.5% 250μg	0.99% 3.97μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.27% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	393% 354mg	0% 0mg	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	20.6% 3.1mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	18.7% 187mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	6.1% 244μg	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	36.2% 2.9mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	6.4% 0.15mg	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	37.4% 262mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	11.6% 393mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	9.58% 354g	9.26% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Prepared With Water Powder Cocoa Mix:

• Raw Broccoli has more Vitamin A, 5.5 times more Vitamin B1, 1.5 times more Vitamin B2, 7.9 times more Vitamin B3, 4.7 times more Vitamin B5, 10.9 times more Vitamin B6, 63 times more Vitamin B9, more Vitamin C, 26 times more Vitamin E and 1016 times more Vitamin K than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains more Vitamin B12 than Raw Broccoli.

Comparing minerals per 14 ounces for Broccoli vs Prepared With Water Powder Cocoa Mix:

• Raw Broccoli has 2.2 times more Calcium, 4.3 times more Iron, 1.8 times more Magnesium, 5.7 times more Manganese, 1.5 times more Phosphorus, 3.2 times more Potassium, 3.6 times more Selenium and 2 times more Zinc than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 2.2 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Prepared With Water Powder Cocoa Mix have similar amounts of Copper and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has more Omega 3, 5.2 times more Fiber and 3.1 times more Protein than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 1.6 times more Energy, 2.9 times more Saturated Fat, 1.7 times more Carbohydrate and 5.3 times more Sugars than Raw Broccoli.
• Both Raw Broccoli as well as Prepared With Water Powder Cocoa Mix have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.