Comparing Nutrients in 14 ounces Dark Chocolate 70% VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dark Chocolate 70%	5%	64%	31%
Broccoli	27%	8%	65%

Macro Nutrients

	Dark Chocolate 70%	Broccoli	Recommended Dietary Allowance
Energy	82% 2373kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	174% 169g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	304% 97g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	8.43% 0.13g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	28.5% 4.84g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	140% 182g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	131% 95g	9.3% 6.75g	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	3.72% 2.7g	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	% 0.4g	g per day for Men 19-50 years
Fiber	114% 43.3g	27% 10.3g	38g per day for Men 19-50 years
Protein	55.2% 31g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Broccoli	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	45.5% 2.27mg	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	62.5% 250μg	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	393% 354mg	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	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Broccoli	Recommended Dietary Allowance
Calcium	29% 290mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	781% 7.03mg	21.6% 0.19mg	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	36.2% 2.9mg	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	36.2% 0.83mg	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	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	83.5% 2838mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	18% 9.92μg	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	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	9.58% 354g	3700g per day for Men 19-50 years

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

• Dark Chocolate, 70-85% Cacao Solids have 1.6 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 15.5 times more Vitamin A, 2.1 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B5, 4.6 times more Vitamin B6, 1.3 times more Vitamin E and 13.9 times more Vitamin K than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate, 70-85% Cacao Solids as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 14 oz.

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

• Dark Chocolate, 70-85% Cacao Solids have 1.6 times more Calcium, 36.1 times more Copper, 16.3 times more Iron, 10.9 times more Magnesium, 9.3 times more Manganese, 4.7 times more Phosphorus, 2.3 times more Potassium, 2.7 times more Selenium and 8.1 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Sodium and 65.2 times more Water than Dark Chocolate, 70-85% Cacao Solids.

Comparison of macro-nutrients per 14 ounces:

• Dark Chocolate, 70-85% Cacao Solids have 17.6 times more Energy, 115.1 times more Fat, 214.9 times more Saturated Fat, 24.9 times more Omega 6, 6.9 times more Carbohydrate, 14.1 times more Sugars, 4.2 times more Fiber and 2.8 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.9 times more Omega 3 than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate, 70-85% Cacao Solids as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.