Comparing Nutrients in 14 ounces Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix	3%	30%	67%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix	Boiled Broccoli	Recommended Dietary Allowance
Energy	54.7% 1588kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	61.4% 59.5g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	124% 39.7g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	NA	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	NA	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	229% 298g	22% 28.5g	130g per day for Men 19-50 years
Sugars	328% 238g	7.6% 5.5g	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	4.05% 2.94g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	41.8% 16g	34.5% 13g	38g per day for Men 19-50 years
Protein	21.3% 12g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	61% 0.79mg	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	NA	107% 429μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	286% 258mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix	Boiled Broccoli	Recommended Dietary Allowance
Calcium	39.7% 397mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	NA	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	89.3% 7.14mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	NA	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	NA	33.5% 0.77mg	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	NA	38% 266mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	225% 3374mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	NA	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.4% 15g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix vs Boiled Broccoli:

• Boiled and Drained Broccoli contains more Vitamin C than Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix.

Comparing minerals per 14 ounces for Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix vs Boiled Broccoli:

• Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix has 2.5 times more Calcium, 2.7 times more Iron and 20.7 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Potassium and 23.9 times more Water than Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix.

Comparison of macro-nutrients per 14 ounces:

• Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix has 11.4 times more Energy, 36.6 times more Fat, 126.6 times more Saturated Fat, 10.4 times more Carbohydrate, 43.2 times more Sugars, 1.2 times more Fiber and 1.3 times more Protein than Boiled and Drained Broccoli.
• Both Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.