Comparing Nutrients in 1 kilogram Powder Cocoa Mix VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Powder Cocoa Mix	7%	9%	84%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Powder Cocoa Mix	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	137% 3980kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	41.2% 40g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	74.3% 23.8g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	644% 837g	41% 53.5g	130g per day for Men 19-50 years
Sugars	904% 656g	20.3% 14.7g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	97% 37g	79% 30g	38g per day for Men 19-50 years
Protein	119% 66.7g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80% 0.96mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	435% 5.65mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.86mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.93mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	100% 1.3mg	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	15% 60μg	140% 560μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	146% 3.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.22% 2mg	446% 401mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.7% 1.9mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	133% 1330mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	318% 2.86mg	37.8% 0.34mg	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	149% 12mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	198% 830mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	97% 2.23mg	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	450% 3150mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	209% 7120mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	336% 5040mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	133% 14.6mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	0.41% 15g	24.5% 907g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Powder Cocoa Mix vs Cooked Chopped Frozen Broccoli:

• Powder Cocoa Mix has 1.7 times more Vitamin B1, 7 times more Vitamin B2, 1.3 times more Vitamin B3, 3.3 times more Vitamin B5 and more Vitamin B12 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 51 times more Vitamin A, 9.3 times more Vitamin B9, 200.5 times more Vitamin C, 6.9 times more Vitamin E and 97.9 times more Vitamin K than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B6 per 1 kg.
• Both Powder Cocoa Mix as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Powder Cocoa Mix vs Cooked Chopped Frozen Broccoli:

• Powder Cocoa Mix has 4 times more Calcium, 8.4 times more Copper, 2 times more Iron, 6.4 times more Magnesium, 1.2 times more Manganese, 6.4 times more Phosphorus, 5 times more Potassium, 7.1 times more Selenium, 45.8 times more Sodium and 5.2 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 60.5 times more Water than Powder Cocoa Mix.

Comparison of macro-nutrients per 1 kilogram:

• Powder Cocoa Mix has 14.2 times more Energy, 33.3 times more Fat, 132.1 times more Saturated Fat, 15.7 times more Carbohydrate, 44.6 times more Sugars, 1.2 times more Fiber and 2.2 times more Protein than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 14 times more Omega 3 than Powder Cocoa Mix.
• Both Powder Cocoa Mix as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.