Comparing Nutrients in 1 kilogram Boiled Broccoli VS Powder No Sugar Added Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Powder No Sugar Added Cocoa Mix	16%	7%	77%

Macro Nutrients

	Boiled Broccoli	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Energy	12% 350kcal	130% 3770kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	55.5% 17.8g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	4.6% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	553% 719g	130g per day for Men 19-50 years
Sugars	19% 14g	519% 377g	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	10.2% 7.4g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	197% 75g	38g per day for Men 19-50 years
Protein	42.5% 24g	277% 155g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	223% 2.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	1077% 14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	67.8% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	766% 38.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	245% 3.18mg	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	270% 1080μg	35% 140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	492% 12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	721% 649mg	0% 0mg	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	97% 14.5mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	5.83% 7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Calcium	40% 400mg	576% 5760mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	811% 7.3mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	620% 49.6mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	495% 2080mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	289% 6.65mg	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	96% 670mg	1276% 8930mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	795% 27020mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	307% 169μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	584% 8760mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	313% 34.4mg	11mg per day for Men 19-50 years
Water	24% 893g	0.92% 34g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Powder No Sugar Added Cocoa Mix:

• Boiled and Drained Broccoli has 19.3 times more Vitamin A, 7.7 times more Vitamin B9, more Vitamin C, 36.3 times more Vitamin E and 201.6 times more Vitamin K than Powder No Sugar Added Cocoa Mix.
• While Powder No Sugar Added Cocoa Mix contains 4.2 times more Vitamin B1, 11.4 times more Vitamin B2, 2 times more Vitamin B3, 6.2 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin B12 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Powder No Sugar Added Cocoa Mix have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Powder No Sugar Added Cocoa Mix:

• Boiled and Drained Broccoli has 26.3 times more Water than Powder No Sugar Added Cocoa Mix.
• While Powder No Sugar Added Cocoa Mix contains 14.4 times more Calcium, 12 times more Copper, 7.4 times more Iron, 9.9 times more Magnesium, 3.4 times more Manganese, 13.3 times more Phosphorus, 9.2 times more Potassium, 10.6 times more Selenium, 21.4 times more Sodium and 7.6 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli has 39.7 times more Omega 3 than Powder No Sugar Added Cocoa Mix.
• While Powder No Sugar Added Cocoa Mix contains 10.8 times more Energy, 7.3 times more Fat, 22.5 times more Saturated Fat, 10 times more Carbohydrate, 27.1 times more Sugars, 2.3 times more Fiber and 6.5 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Powder No Sugar Added Cocoa Mix have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.