Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS No Sugar Added Chocolate Powder

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
No Sugar Added Chocolate Powder	10%	12%	78%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	No Sugar Added Chocolate Powder	Recommended Dietary Allowance
Energy	9.66% 280kcal	121% 3500kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	46.4% 45g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0% 0g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	127% 2.03g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	96% 16.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	525% 683g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	376% 273g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	239% 91g	38g per day for Men 19-50 years
Protein	55.4% 31g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	No Sugar Added Chocolate Powder	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	1250% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	269% 3.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	1600% 256mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	1398% 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	140% 560μg	17.5% 70μg	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	446% 401mg	606% 545mg	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	88% 13mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	No Sugar Added Chocolate Powder	Recommended Dietary Allowance
Calcium	33% 330mg	909% 9090mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	2020% 18mg	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	76.3% 6.1mg	409% 32.7mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	976% 4100mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	NA	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	70% 490mg	714% 5000mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	501% 17050mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	396% 218μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	333% 5000mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	1240% 136mg	11mg per day for Men 19-50 years
Water	24.5% 907g	2% 74g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS No Sugar Added Chocolate Powder per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of No Sugar Added Chocolate Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs No Sugar Added Chocolate Powder:

• 1 kilogram of Cooked Chopped Frozen Broccoli has more Vitamin A, 8 times more Vitamin B9, more Vitamin E and more Vitamin K than No Sugar Added Chocolate Powder.
• While 1 kg of No Sugar Added Chocolate Powder contains 27.3 times more Vitamin B1, 4.3 times more Vitamin B2, 55.9 times more Vitamin B3, 14 times more Vitamin B6 and 1.4 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• 1 kilogram of No Sugar Added Chocolate Powder have insufficient amounts of Vitamin A, Vitamin B9, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as No Sugar Added Chocolate Powder have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs No Sugar Added Chocolate Powder:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 12.3 times more Water than No Sugar Added Chocolate Powder.
• While 1 kg of No Sugar Added Chocolate Powder contains 27.5 times more Calcium, 53.5 times more Copper, 5.4 times more Iron, 31.5 times more Magnesium, 10.2 times more Phosphorus, 12 times more Potassium, 31.1 times more Selenium, 45.5 times more Sodium and 48.7 times more Zinc than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of No Sugar Added Chocolate Powder contains 12.5 times more Energy, 37.5 times more Fat, 4.8 times more Omega 3, 124.9 times more Omega 6, 12.8 times more Carbohydrate, 18.6 times more Sugars, 3 times more Fiber and 2.9 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6