Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Cocoa, dry powder, unsweetened, processed with alkali

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cocoa, dry powder, unsweetened, processed with alkali	17%	28%	55%

Macro Nutrients

	Frozen Broccoli Spears	Cocoa, dry powder, unsweetened, processed with alkali	Recommended Dietary Allowance
Energy	10% 290kcal	76% 2200kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	135% 131g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	243% 77.6g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	24.7% 4.2g	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	448% 583g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	24.3% 17.6g	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	784% 298g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	323% 181g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cocoa, dry powder, unsweetened, processed with alkali	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	354% 4.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	150% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	50.8% 2.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	91% 1.18mg	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	235% 940μg	80% 320μg	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	759% 683mg	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	90% 13.5mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cocoa, dry powder, unsweetened, processed with alkali	Recommended Dietary Allowance
Calcium	41% 410mg	111% 1110mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	4008% 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	90% 7.2mg	1940% 155mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	1133% 4760mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	1625% 37.4mg	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	84.3% 590mg	1040% 7280mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	738% 25090mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	240% 132μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	579% 63.7mg	11mg per day for Men 19-50 years
Water	24.5% 906g	0.73% 27g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cocoa, dry powder, unsweetened, processed with alkali per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Broccoli Spears versus 1 kg of Cocoa, dry powder, unsweetened, processed with alkali to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Cocoa, dry powder, unsweetened, processed with alkali:

• 1 kilogram of Frozen Broccoli Spears has more Vitamin A, 1.5 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin C, 13.5 times more Vitamin E and 42.3 times more Vitamin K than Cocoa, dry powder, unsweetened, processed with alkali.
• While 1 kg of Cocoa, dry powder, unsweetened, processed with alkali contains 1.5 times more Vitamin B1, 4 times more Vitamin B2 and 5.2 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cocoa, dry powder, unsweetened, processed with alkali provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Cocoa, dry powder, unsweetened, processed with alkali have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Frozen Broccoli Spears as well as Cocoa, dry powder, unsweetened, processed with alkali have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Cocoa, dry powder, unsweetened, processed with alkali:

• 1 kilogram of Frozen Broccoli Spears has 33.5 times more Water than Cocoa, dry powder, unsweetened, processed with alkali.
• While 1 kg of Cocoa, dry powder, unsweetened, processed with alkali contains 2.7 times more Calcium, 100.2 times more Copper, 21.6 times more Iron, 29.8 times more Magnesium, 14.6 times more Manganese, 12.3 times more Phosphorus, 10 times more Potassium, 6.9 times more Selenium and 18.7 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has more Omega 3 than Cocoa, dry powder, unsweetened, processed with alkali.
• While 1 kg of Cocoa, dry powder, unsweetened, processed with alkali contains 7.6 times more Energy, 38.5 times more Fat, 149.2 times more Saturated Fat, 11.4 times more Omega 6, 10.9 times more Carbohydrate, 9.9 times more Fiber and 5.9 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cocoa, dry powder, unsweetened, processed with alkali offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6
• 1 kilogram of Cocoa, dry powder, unsweetened, processed with alkali provide inadequate amounts of Omega 3