Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Cocoa, dry powder, hi-fat or breakfast, processed with alkali

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cocoa, dry powder, hi-fat or breakfast, processed with alkali	14%	45%	41%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Energy	9.66% 280kcal	165% 4790kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	244% 237g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	395% 126g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	45.2% 7.7g	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	382% 497g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	21% 15.3g	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	892% 339g	38g per day for Men 19-50 years
Protein	55.4% 31g	300% 168g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	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	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	113% 18mg	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	146% 1.9mg	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	95% 380μg	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	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	88% 13mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	36.7% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Calcium	33% 330mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	4011% 36mg	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	1813% 145mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	1133% 4760mg	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	1083% 7580mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	738% 25090mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	224% 123μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	609% 67mg	11mg per day for Men 19-50 years
Water	24.5% 907g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cocoa, dry powder, hi-fat or breakfast, processed with alkali per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of Cocoa, dry powder, hi-fat or breakfast, processed with alkali to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Cocoa, dry powder, hi-fat or breakfast, processed with alkali:

• 1 kilogram of Cooked Chopped Frozen Broccoli has more Vitamin A, 1.5 times more Vitamin B9, more Vitamin C, 7.3 times more Vitamin E and 20 times more Vitamin K than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• While 1 kg of Cocoa, dry powder, hi-fat or breakfast, processed with alkali contains 1.5 times more Vitamin B1, 4.6 times more Vitamin B2, 3.9 times more Vitamin B3 and 1.5 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Cocoa, dry powder, hi-fat or breakfast, processed with alkali have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Cocoa, dry powder, hi-fat or breakfast, processed with alkali have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Cocoa, dry powder, hi-fat or breakfast, processed with alkali:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 30.2 times more Water than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• While 1 kg of Cocoa, dry powder, hi-fat or breakfast, processed with alkali contains 3.7 times more Calcium, 106.2 times more Copper, 23.8 times more Iron, 36.6 times more Magnesium, 15.5 times more Phosphorus, 17.7 times more Potassium, 17.6 times more Selenium and 23.9 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 kilogram of Cooked Chopped Frozen Broccoli has more Omega 3 than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• While 1 kg of Cocoa, dry powder, hi-fat or breakfast, processed with alkali contains 17.1 times more Energy, 197.6 times more Fat, 702.2 times more Saturated Fat, 59.2 times more Omega 6, 9.3 times more Carbohydrate, 11.3 times more Fiber and 5.4 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cocoa, dry powder, hi-fat or breakfast, processed with alkali offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 1 kilogram of Cocoa, dry powder, hi-fat or breakfast, processed with alkali provide inadequate amounts of Omega 3