Comparing Nutrients in 1 kilogram Prepared With Water Powder Cocoa Mix VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Prepared With Water Powder Cocoa Mix	7%	9%	84%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Prepared With Water Powder Cocoa Mix	Boiled Broccoli	Recommended Dietary Allowance
Energy	19% 550kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	5.67% 5.5g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.28g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	0% 0g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	125% 90g	19% 14g	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	10.2% 7.4g	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	% 0.8g	g per day for Men 19-50 years
Fiber	13% 5g	87% 33g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Prepared With Water Powder Cocoa Mix	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.06% 0.81mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	154% 2mg	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	2.5% 10μg	270% 1080μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	21% 0.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	721% 649mg	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	2% 0.3mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared With Water Powder Cocoa Mix	Boiled Broccoli	Recommended Dietary Allowance
Calcium	21% 210mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	15.4% 614μg	1% 40μg	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	21.3% 1.7mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	84.3% 1.94mg	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	61.4% 430mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	29% 990mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	48.7% 730mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	23.3% 863g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Prepared With Water Powder Cocoa Mix vs Boiled Broccoli:

• Prepared With Water Powder Cocoa Mix has more Vitamin B12 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 4.8 times more Vitamin B1, 1.6 times more Vitamin B2, 6.8 times more Vitamin B3, 5 times more Vitamin B5, 12.5 times more Vitamin B6, 108 times more Vitamin B9, more Vitamin C, 48.3 times more Vitamin E and 1411 times more Vitamin K than Prepared With Water Powder Cocoa Mix.

Comparing minerals per 1 kilogram for Prepared With Water Powder Cocoa Mix vs Boiled Broccoli:

• Prepared With Water Powder Cocoa Mix has 15.4 times more Fluoride and 1.8 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.9 times more Calcium, 1.3 times more Copper, 3.9 times more Iron, 1.8 times more Magnesium, 5.2 times more Manganese, 1.6 times more Phosphorus, 3 times more Potassium, 2.3 times more Selenium and 2.1 times more Zinc than Prepared With Water Powder Cocoa Mix.
• Both Prepared With Water Powder Cocoa Mix and Boiled and Drained Broccoli have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Prepared With Water Powder Cocoa Mix has 1.6 times more Energy, 4.2 times more Saturated Fat, 1.6 times more Carbohydrate and 6.5 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Omega 3, 6.6 times more Fiber and 2.6 times more Protein than Prepared With Water Powder Cocoa Mix.
• Both Prepared With Water Powder Cocoa Mix as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.