Comparing Nutrients in 1 kilogram Boiled Broccoli VS Powder Cocoa Mix

Macros Ratio

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

Macro Nutrients

	Boiled Broccoli	Powder Cocoa Mix	Recommended Dietary Allowance
Energy	12% 350kcal	137% 3980kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	41.2% 40g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	74.3% 23.8g	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	6.3% 1.07g	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	644% 837g	130g per day for Men 19-50 years
Sugars	19% 14g	904% 656g	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	97% 37g	38g per day for Men 19-50 years
Protein	42.5% 24g	119% 66.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Powder Cocoa Mix	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	80% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	435% 5.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	36.6% 5.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	179% 8.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	87.7% 1.14mg	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	15% 60μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	146% 3.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	721% 649mg	2.22% 2mg	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	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	40% 400mg	133% 1330mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	318% 2.86mg	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	149% 12mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	198% 830mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	117% 2.7mg	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	450% 3150mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	209% 7120mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	336% 5040mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	133% 14.6mg	11mg per day for Men 19-50 years
Water	24% 893g	0.41% 15g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has 77 times more Vitamin A, 1.8 times more Vitamin B6, 18 times more Vitamin B9, 324.5 times more Vitamin C, 7.6 times more Vitamin E and 156.8 times more Vitamin K than Powder Cocoa Mix.
• While Powder Cocoa Mix contains 1.5 times more Vitamin B1, 4.6 times more Vitamin B2, 1.4 times more Vitamin B5 and more Vitamin B12 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Powder Cocoa Mix have similar amounts of Vitamin B3 per 1 kg.
• Both Boiled and Drained Broccoli as well as Powder Cocoa Mix have insufficient amounts of Vitamin D in 1 kg.

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

• Boiled and Drained Broccoli has 59.5 times more Water than Powder Cocoa Mix.
• While Powder Cocoa Mix contains 3.3 times more Calcium, 4.7 times more Copper, 1.8 times more Iron, 4 times more Magnesium, 1.4 times more Manganese, 4.7 times more Phosphorus, 2.4 times more Potassium, 3.1 times more Selenium, 12.3 times more Sodium and 3.2 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 Cocoa Mix.
• While Powder Cocoa Mix contains 11.4 times more Energy, 9.8 times more Fat, 30.1 times more Saturated Fat, 11.7 times more Carbohydrate, 47.2 times more Sugars and 2.8 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Powder Cocoa Mix have similar amounts of Fiber per 1 kg.
• Both Boiled and Drained Broccoli as well as Powder Cocoa Mix have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.