Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Cocoa Butter Oil

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cocoa Butter Oil	0%	100%	0%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cocoa Butter Oil	Recommended Dietary Allowance
Energy	9.66% 280kcal	305% 8840kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	1031% 1000g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1866% 597g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	62.5% 1g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	165% 28g	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	0% 0g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	0% 0g	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	0% 0g	38g per day for Men 19-50 years
Protein	55.4% 31g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cocoa Butter Oil	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	0% 0mg	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	0% 0μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	88% 13mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	206% 247μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cocoa Butter Oil	Recommended Dietary Allowance
Calcium	33% 330mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	0% 0mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	0% 0mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	0% 0mg	11mg per day for Men 19-50 years
Water	24.5% 907g	0% 0g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cocoa Butter Oil per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of Cocoa Butter Oil 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 Butter Oil:

• 1 kilogram of Cooked Chopped Frozen Broccoli has more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and 3.6 times more Vitamin K than Cocoa Butter Oil.
• While 1 kg of Cocoa Butter Oil contains 1.4 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Cocoa Butter Oil have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Cocoa Butter Oil have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Cocoa Butter Oil:

• 1 kilogram of Cooked Chopped Frozen Broccoli has more Calcium, more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Zinc and more Water than Cocoa Butter Oil.
• 1 kilogram of Cocoa Butter Oil lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Cocoa Butter Oil lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chopped Frozen Broccoli has more Carbohydrate, more Sugars, more Fiber and more Protein than Cocoa Butter Oil.
• While 1 kg of Cocoa Butter Oil contains 31.6 times more Energy, 833.3 times more Fat, 3316.7 times more Saturated Fat, 2.4 times more Omega 3 and 215.4 times more Omega 6 than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 1 kilogram of Cocoa Butter Oil provide inadequate amounts of Carbohydrate, Fiber and Protein