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

Macros Ratio

	Protein	Fat	Carbs
Dark Chocolate 70%	5%	64%	31%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Dark Chocolate 70%	Boiled Broccoli	Recommended Dietary Allowance
Energy	82% 2373kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	174% 169g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	304% 97g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	8.43% 0.13g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	28.5% 4.84g	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	140% 182g	22% 28.5g	130g per day for Men 19-50 years
Sugars	131% 95g	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	0% 0g	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	% 0g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 95g	% 0.32g	g per day for Men 19-50 years
Fiber	114% 43.3g	34.5% 13g	38g per day for Men 19-50 years
Protein	55.2% 31g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	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	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	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	15.6% 2.34mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Boiled Broccoli	Recommended Dietary Allowance
Calcium	29% 290mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	781% 7.03mg	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	590% 47.2mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	215% 905mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	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	175% 1222mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	83.5% 2838mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	9.57% 354g	3700g per day for Men 19-50 years

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

• Dark Chocolate, 70-85% Cacao Solids have 1.9 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 38.5 times more Vitamin A, 1.9 times more Vitamin B1, 1.6 times more Vitamin B2, 1.5 times more Vitamin B5, 5.3 times more Vitamin B6, 2.5 times more Vitamin E and 19.3 times more Vitamin K than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate, 70-85% Cacao Solids as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 14 oz.

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

• Dark Chocolate, 70-85% Cacao Solids have 1.8 times more Calcium, 29 times more Copper, 17.8 times more Iron, 10.9 times more Magnesium, 10.1 times more Manganese, 4.6 times more Phosphorus, 2.4 times more Potassium, 4.3 times more Selenium and 7.4 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.1 times more Sodium and 65.1 times more Water than Dark Chocolate, 70-85% Cacao Solids.

Comparison of macro-nutrients per 14 ounces:

• Dark Chocolate, 70-85% Cacao Solids have 17.1 times more Energy, 103.9 times more Fat, 310.1 times more Saturated Fat, 23.9 times more Omega 6, 6.4 times more Carbohydrate, 17.3 times more Sugars, 3.3 times more Fiber and 3.3 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.5 times more Omega 3 and more Fructose than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate, 70-85% Cacao Solids as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.