Comparing Nutrients in 1 kilogram Dark Chocolate 70% VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dark Chocolate 70%	5%	64%	31%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Dark Chocolate 70%	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	206% 5980kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	439% 426g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	766% 245g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	71.8% 12g	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	353% 459g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	331% 240g	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	0% 0g	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	% 0g	% 7.5g	g per day for Men 19-50 years
Sucrose	% 240g	NA	g per day for Men 19-50 years
Fiber	287% 109g	79% 30g	38g per day for Men 19-50 years
Protein	139% 78g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.6% 10.5mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.6% 4.18mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	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	NA	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	NA	627% 564mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	39.3% 5.9mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	73% 730mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	1967% 17.7mg	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	1488% 119mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	543% 2280mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	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	440% 3080mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	210% 7150mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	0.37% 13.7g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dark Chocolate 70% vs Frozen Chopped Broccoli:

• Dark Chocolate, 70-85% Cacao Solids have 2.2 times more Vitamin B3 and 1.5 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 26 times more Vitamin A, 1.6 times more Vitamin B1, 3.4 times more Vitamin B6, 2.1 times more Vitamin E and 11.1 times more Vitamin K than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate, 70-85% Cacao Solids and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2 per 1 kg.
• Both Dark Chocolate, 70-85% Cacao Solids as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Dark Chocolate 70% vs Frozen Chopped Broccoli:

• Dark Chocolate, 70-85% Cacao Solids have 1.3 times more Calcium, 46.6 times more Copper, 14.7 times more Iron, 12.7 times more Magnesium, 6.6 times more Manganese, 6.2 times more Phosphorus, 3.4 times more Potassium, 2.4 times more Selenium and 6.9 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 66.8 times more Water than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate, 70-85% Cacao Solids and Frozen Chopped Broccoli, Unprepared have similar amounts of Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dark Chocolate, 70-85% Cacao Solids have 23 times more Energy, 146.9 times more Fat, 556.8 times more Saturated Fat, 39.4 times more Omega 6, 9.6 times more Carbohydrate, 17.8 times more Sugars, 3.6 times more Fiber and 2.8 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.1 times more Omega 3 and more Fructose than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate, 70-85% Cacao Solids as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.