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

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened, processed with alkali	17%	28%	55%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cocoa, dry powder, unsweetened, processed with alkali	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	76% 2200kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	135% 131g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	243% 77.6g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	0% 0g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	24.7% 4.2g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	448% 583g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	24.3% 17.6g	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	784% 298g	79% 30g	38g per day for Men 19-50 years
Protein	323% 181g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened, processed with alkali	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	354% 4.6mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	150% 24mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.8% 2.54mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	100% 1.3mg	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	80% 320μg	168% 670μg	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	0% 0mg	627% 564mg	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	6.67% 1mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened, processed with alkali	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	111% 1110mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	4008% 36mg	42.2% 0.38mg	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	1940% 155mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	1133% 4760mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	1625% 37.4mg	128% 2.94mg	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	1040% 7280mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	738% 25090mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	240% 132μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	579% 63.7mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	0.73% 27g	24.7% 915g	3700g per day for Men 19-50 years

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

• Cocoa, dry powder, unsweetened, processed with alkali has 2.1 times more Vitamin B1, 4.8 times more Vitamin B2 and 5.1 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 2.1 times more Vitamin B9, more Vitamin C, 12.2 times more Vitamin E and 33.8 times more Vitamin K than Cocoa, dry powder, unsweetened, processed with alkali.
• Both Cocoa, dry powder, unsweetened, processed with alkali and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B5 and Vitamin B6 per 1 kg.
• Both Cocoa, dry powder, unsweetened, processed with alkali as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Cocoa, dry powder, unsweetened, processed with alkali has 2 times more Calcium, 94.9 times more Copper, 19.2 times more Iron, 26.4 times more Magnesium, 12.7 times more Manganese, 14.6 times more Phosphorus, 11.8 times more Potassium, 4.7 times more Selenium and 13.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.3 times more Sodium and 33.9 times more Water than Cocoa, dry powder, unsweetened, processed with alkali.

Comparison of macro-nutrients per 1 kilogram:

• Cocoa, dry powder, unsweetened, processed with alkali has 8.5 times more Energy, 45.2 times more Fat, 176.4 times more Saturated Fat, 13.5 times more Omega 6, 12.2 times more Carbohydrate, 1.3 times more Sugars, 9.9 times more Fiber and 6.4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Omega 3 than Cocoa, dry powder, unsweetened, processed with alkali.
• Both Cocoa, dry powder, unsweetened, processed with alkali as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.