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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cocoa, dry powder, hi-fat or breakfast, processed with alkali	14%	45%	41%

Macro Nutrients

	Broccoli Raab	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Energy	7.6% 220kcal	165% 4790kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	244% 237g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	395% 126g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	22% 28.5g	382% 497g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	71% 27g	892% 339g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	300% 168g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Vitamin A	146% 1310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	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	208% 830μg	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	224% 202mg	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	108% 16mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	36.7% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Calcium	108% 1080mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	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	268% 21.4mg	1813% 145mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	1133% 4760mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	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	104% 730mg	1083% 7580mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	738% 25090mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	224% 123μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	609% 67mg	11mg per day for Men 19-50 years
Water	25% 926g	0.81% 30g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Broccoli Raab 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 Broccoli Raab vs Cocoa, dry powder, hi-fat or breakfast, processed with alkali:

• 1 kilogram of Broccoli Raab has more Vitamin A, 2 times more Vitamin B1, 2.2 times more Vitamin B9, more Vitamin C, 9 times more Vitamin E and 50.9 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 2.9 times more Vitamin B2 and 1.5 times more Vitamin B3 than Raw Broccoli Raab.
• Both Broccoli Raab and Cocoa, dry powder, hi-fat or breakfast, processed with alkali provide similar amounts of Vitamin B6 per one kilogram.
• 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 Raw Broccoli Raab 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 Broccoli Raab vs Cocoa, dry powder, hi-fat or breakfast, processed with alkali:

• 1 kilogram of Broccoli Raab has 1.7 times more Sodium and 30.9 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 86 times more Copper, 6.8 times more Iron, 21.6 times more Magnesium, 10.4 times more Phosphorus, 12.8 times more Potassium, 12.3 times more Selenium and 8.7 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Cocoa, dry powder, hi-fat or breakfast, processed with alkali contain similar levels of Calcium per one kilogram.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Broccoli Raab 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 21.8 times more Energy, 48.4 times more Fat, 152.3 times more Saturated Fat, 26.5 times more Omega 6, 17.4 times more Carbohydrate, 4 times more Sugars, 12.6 times more Fiber and 5.3 times more Protein than Raw Broccoli Raab.
• 1 kilogram of Broccoli Raab 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