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

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened, processed with alkali	17%	28%	55%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cocoa, dry powder, unsweetened, processed with alkali	Broccoli Raab	Recommended Dietary Allowance
Energy	76% 2200kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	135% 131g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	243% 77.6g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	0% 0g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	24.7% 4.2g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	448% 583g	22% 28.5g	130g per day for Men 19-50 years
Sugars	24.3% 17.6g	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	784% 298g	71% 27g	38g per day for Men 19-50 years
Protein	323% 181g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened, processed with alkali	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	354% 4.6mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	150% 24mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.8% 2.54mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	132% 1.7mg	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	208% 830μg	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	224% 202mg	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	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened, processed with alkali	Broccoli Raab	Recommended Dietary Allowance
Calcium	111% 1110mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	4008% 36mg	46.7% 0.42mg	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	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	1133% 4760mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	1625% 37.4mg	172% 3.95mg	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	104% 730mg	700mg per day for Men 19-50 years
Potassium	738% 25090mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	240% 132μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	579% 63.7mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	0.73% 27g	25% 926g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Cocoa, dry powder, unsweetened, processed with alkali has 3.6 times more Vitamin B2 and 2 times more Vitamin B3 than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains more Vitamin A, 1.5 times more Vitamin B1, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin C, 16.2 times more Vitamin E and 93.3 times more Vitamin K than Cocoa, dry powder, unsweetened, processed with alkali.
• 1 kilogram of Cocoa, dry powder, unsweetened, processed with alkali have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Cocoa, dry powder, unsweetened, processed with alkali as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cocoa, dry powder, unsweetened, processed with alkali has 85.9 times more Copper, 7.3 times more Iron, 21.6 times more Magnesium, 9.5 times more Manganese, 10 times more Phosphorus, 12.8 times more Potassium, 13.2 times more Selenium and 8.3 times more Zinc than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 1.7 times more Sodium and 34.3 times more Water than Cocoa, dry powder, unsweetened, processed with alkali.
• Both Cocoa, dry powder, unsweetened, processed with alkali and Broccoli Raab 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 Cocoa, dry powder, unsweetened, processed with alkali has 10 times more Energy, 26.7 times more Fat, 93.5 times more Saturated Fat, 14.5 times more Omega 6, 20.5 times more Carbohydrate, 4.6 times more Sugars, 11 times more Fiber and 5.7 times more Protein than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains more Omega 3 than Cocoa, dry powder, unsweetened, processed with alkali.
• 1 kilogram of Cocoa, dry powder, unsweetened, processed with alkali provide inadequate amounts of Omega 3
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6