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

Macros Ratio

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

Macro Nutrients

	Dark Chocolate 70%	Broccoli Raab	Recommended Dietary Allowance
Energy	82% 2373kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	174% 169g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	304% 97g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	8.43% 0.13g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	28.5% 4.84g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	140% 182g	8.7% 11.3g	130g per day for Men 19-50 years
Sugars	131% 95g	2.1% 1.5g	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	0.93% 0.67g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	% 95g	% 0.44g	g per day for Men 19-50 years
Fiber	114% 43.3g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	55.2% 31g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	53.6% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	52.2% 0.68mg	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	82.4% 329μg	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	89% 80mg	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	43% 6.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	741% 889μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Broccoli Raab	Recommended Dietary Allowance
Calcium	29% 290mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	781% 7.03mg	18.5% 0.17mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	215% 905mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	68% 1.57mg	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	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	83.5% 2838mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	9.93% 367g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Dark Chocolate 70% have 1.3 times more Vitamin B5 than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 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, 70-85% Cacao Solids.
• Both Dark Chocolate 70% and Broccoli Raab provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Dark Chocolate 70% have insufficient amounts of Vitamin A
• Both Dark Chocolate, 70-85% Cacao Solids as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 in 14 ounces.

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

• 14 ounces of Dark Chocolate 70% have 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 Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 1.5 times more Calcium, 1.7 times more Sodium and 67.6 times more Water than Dark Chocolate, 70-85% Cacao Solids.
• 14 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dark Chocolate 70% have 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 Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 5.6 times more Omega 3 than Dark Chocolate, 70-85% Cacao Solids.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6