Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Powder No Sugar Added Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Powder No Sugar Added Cocoa Mix	16%	7%	77%

Macro Nutrients

	Frozen Chopped Broccoli	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Energy	8.97% 260kcal	130% 3770kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	55.5% 17.8g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	4.6% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	553% 719g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	519% 377g	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	11.4% 8.3g	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	% 7.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	197% 75g	38g per day for Men 19-50 years
Protein	50% 28g	277% 155g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	223% 2.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	1077% 14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	67.8% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	766% 38.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	245% 3.18mg	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	168% 670μg	35% 140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	492% 12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	627% 564mg	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	81.3% 12mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	5.83% 7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Calcium	56% 560mg	576% 5760mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	811% 7.3mg	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	101% 8.1mg	620% 49.6mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	495% 2080mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	289% 6.65mg	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	71.4% 500mg	1276% 8930mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	795% 27020mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	307% 169μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	584% 8760mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	313% 34.4mg	11mg per day for Men 19-50 years
Water	24.7% 915g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Powder No Sugar Added Cocoa Mix per 1 kg

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

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

• 1 kilogram of Frozen Chopped Broccoli has 13 times more Vitamin A, 4.8 times more Vitamin B9, more Vitamin C, 30.5 times more Vitamin E and 115.9 times more Vitamin K than Powder No Sugar Added Cocoa Mix.
• While 1 kg of Powder No Sugar Added Cocoa Mix contains 5 times more Vitamin B1, 14.6 times more Vitamin B2, 2.3 times more Vitamin B3, 13.7 times more Vitamin B5, 2.4 times more Vitamin B6 and more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12
• 1 kilogram of Powder No Sugar Added Cocoa Mix have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Powder No Sugar Added Cocoa Mix have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Powder No Sugar Added Cocoa Mix:

• 1 kilogram of Frozen Chopped Broccoli has 26.9 times more Water than Powder No Sugar Added Cocoa Mix.
• While 1 kg of Powder No Sugar Added Cocoa Mix contains 10.3 times more Calcium, 19.2 times more Copper, 6.1 times more Iron, 11.6 times more Magnesium, 2.3 times more Manganese, 17.9 times more Phosphorus, 12.7 times more Potassium, 6 times more Selenium, 36.5 times more Sodium and 7.2 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has 35 times more Omega 3 than Powder No Sugar Added Cocoa Mix.
• While 1 kg of Powder No Sugar Added Cocoa Mix contains 14.5 times more Energy, 10.3 times more Fat, 40.4 times more Saturated Fat, 15 times more Carbohydrate, 27.9 times more Sugars, 2.5 times more Fiber and 5.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 1 kilogram of Powder No Sugar Added Cocoa Mix provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Powder No Sugar Added Cocoa Mix provide inadequate amounts of Omega 6 in one kilogram.