Comparing Nutrients in 1 kilogram Boiled Broccoli VS Dark Chocolate 70%

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Dark Chocolate 70%	5%	64%	31%

Macro Nutrients

	Boiled Broccoli	Dark Chocolate 70%	Recommended Dietary Allowance
Energy	12% 350kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	439% 426g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	766% 245g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	71.8% 12g	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	353% 459g	130g per day for Men 19-50 years
Sugars	19% 14g	331% 240g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 240g	g per day for Men 19-50 years
Fiber	87% 33g	287% 109g	38g per day for Men 19-50 years
Protein	42.5% 24g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Dark Chocolate 70%	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	65.6% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	83.6% 4.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	29.2% 0.38mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	721% 649mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	97% 14.5mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	61% 73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Dark Chocolate 70%	Recommended Dietary Allowance
Calcium	40% 400mg	73% 730mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	1967% 17.7mg	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	1488% 119mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	543% 2280mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	848% 19.5mg	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	440% 3080mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	210% 7150mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	301% 33mg	11mg per day for Men 19-50 years
Water	24% 893g	0.37% 13.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Dark Chocolate 70% per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Dark Chocolate 70% to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Dark Chocolate 70%:

• 1 kilogram of Boiled Broccoli has 38.5 times more Vitamin A, 1.9 times more Vitamin B1, 1.6 times more Vitamin B2, 1.5 times more Vitamin B5, 5.3 times more Vitamin B6, 2.5 times more Vitamin E and 19.3 times more Vitamin K than Dark Chocolate 70%.
• While 1 kg of Dark Chocolate, 70-85% Cacao Solids contains 1.9 times more Vitamin B3 than Boiled and Drained Broccoli.
• 1 kilogram of Dark Chocolate 70% have insufficient amounts of Vitamin A
• Both Boiled and Drained Broccoli as well as Dark Chocolate, 70-85% Cacao Solids have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Dark Chocolate 70%:

• 1 kilogram of Boiled Broccoli has 2.1 times more Sodium and 65.1 times more Water than Dark Chocolate 70%.
• While 1 kg of Dark Chocolate, 70-85% Cacao Solids contains 1.8 times more Calcium, 29 times more Copper, 17.8 times more Iron, 10.9 times more Magnesium, 10.1 times more Manganese, 4.6 times more Phosphorus, 2.4 times more Potassium, 4.3 times more Selenium and 7.4 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has 3.5 times more Omega 3 than Dark Chocolate 70%.
• While 1 kg of Dark Chocolate, 70-85% Cacao Solids contains 17.1 times more Energy, 103.9 times more Fat, 310.1 times more Saturated Fat, 23.9 times more Omega 6, 6.4 times more Carbohydrate, 17.3 times more Sugars, 3.3 times more Fiber and 3.3 times more Protein than Boiled and Drained Broccoli.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy and Omega 6