Comparing Nutrients in 1 kilogram Powder Cocoa Mix VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Powder Cocoa Mix	7%	9%	84%
Broccoli	27%	8%	65%

Macro Nutrients

	Powder Cocoa Mix	Broccoli	Recommended Dietary Allowance
Energy	137% 3980kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	41.2% 40g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	74.3% 23.8g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	644% 837g	51% 66.4g	130g per day for Men 19-50 years
Sugars	904% 656g	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	97% 37g	68.4% 26g	38g per day for Men 19-50 years
Protein	119% 66.7g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80% 0.96mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	435% 5.65mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.86mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.93mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	135% 1.75mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	Broccoli	Recommended Dietary Allowance
Calcium	133% 1330mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	318% 2.86mg	54.4% 0.49mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	198% 830mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	91% 2.1mg	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	450% 3150mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	209% 7120mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	336% 5040mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	133% 14.6mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	0.41% 15g	24% 893g	3700g per day for Men 19-50 years

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

• Powder Cocoa Mix has 1.4 times more Vitamin B1, 4.8 times more Vitamin B2, 1.6 times more Vitamin B5 and more Vitamin B12 than Raw Broccoli.
• While Raw Broccoli contains 31 times more Vitamin A, 1.5 times more Vitamin B6, 10.5 times more Vitamin B9, 446 times more Vitamin C, 4.1 times more Vitamin E and 112.9 times more Vitamin K than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Raw Broccoli have similar amounts of Vitamin B3 per 1 kg.
• Both Powder Cocoa Mix as well as Raw Broccoli have insufficient amounts of Vitamin D in 1 kg.

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

• Powder Cocoa Mix has 2.8 times more Calcium, 5.8 times more Copper, 1.6 times more Iron, 4 times more Magnesium, 1.3 times more Manganese, 4.8 times more Phosphorus, 2.3 times more Potassium, 2 times more Selenium, 15.3 times more Sodium and 3.6 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 59.5 times more Water than Powder Cocoa Mix.

Comparison of macro-nutrients per 1 kilogram:

• Powder Cocoa Mix has 11.7 times more Energy, 10.8 times more Fat, 20.9 times more Saturated Fat, 12.6 times more Carbohydrate, 38.6 times more Sugars, 1.4 times more Fiber and 2.4 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 21 times more Omega 3 than Powder Cocoa Mix.
• Both Powder Cocoa Mix as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.