Comparing Nutrients in 14 ounces Dark Chocolate 70% VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Dark Chocolate 70%	5%	64%	31%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Dark Chocolate 70%	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	82% 2373kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	174% 169g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	304% 97g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	8.43% 0.13g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	28.5% 4.84g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	140% 182g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	131% 95g	8.05% 5.83g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 95g	NA	g per day for Men 19-50 years
Fiber	114% 43.3g	31.3% 12g	38g per day for Men 19-50 years
Protein	55.2% 31g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	53.4% 0.69mg	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	93% 373μg	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	301% 271mg	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	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	29% 290mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	781% 7.03mg	16% 0.14mg	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	590% 47.2mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	215% 905mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	44% 1mg	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	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	83.5% 2838mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	9.7% 359g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Dark Chocolate 70% have 2.3 times more Vitamin B3 and 1.7 times more Vitamin B5 than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 28.5 times more Vitamin A, 2.1 times more Vitamin B1, 1.5 times more Vitamin B2, 4.6 times more Vitamin B6, 2.3 times more Vitamin E and 13.9 times more Vitamin K than Dark Chocolate, 70-85% Cacao Solids.
• 14 ounces of Dark Chocolate 70% have insufficient amounts of Vitamin A
• Both Dark Chocolate, 70-85% Cacao Solids as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in 14 ounces.

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

• 14 ounces of Dark Chocolate 70% have 1.8 times more Calcium, 49.2 times more Copper, 16.5 times more Iron, 14.3 times more Magnesium, 7.6 times more Manganese, 5.2 times more Phosphorus, 2.9 times more Potassium, 3.6 times more Selenium and 9.7 times more Zinc than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 66.1 times more Water than Dark Chocolate, 70-85% Cacao Solids.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dark Chocolate 70% have 20.6 times more Energy, 125.3 times more Fat, 471.2 times more Saturated Fat, 33 times more Omega 6, 8.6 times more Carbohydrate, 16.3 times more Sugars, 3.6 times more Fiber and 2.5 times more Protein than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 3.7 times more Omega 3 than Dark Chocolate, 70-85% Cacao Solids.
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6