Comparing Nutrients in 1 pound Baking chocolate, unsweetened, liquid VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Baking chocolate, unsweetened, liquid	8%	69%	23%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Baking chocolate, unsweetened, liquid	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	74% 2141kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	223% 216g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	358% 115g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	170% 2.72g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	269% 46g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	126% 164g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	0% 0g	9.2% 6.67g	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	216% 82g	36% 13.6g	38g per day for Men 19-50 years
Protein	98% 55g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Baking chocolate, unsweetened, liquid	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	97% 1.27mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.5% 9.53mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	45.4% 0.59mg	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	21.5% 86μg	63.5% 254μg	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	202% 182mg	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	NA	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baking chocolate, unsweetened, liquid	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	24.5% 245mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	963% 8.66mg	17% 0.15mg	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	235% 19mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	286% 1202mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	325% 7.5mg	44% 1mg	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	220% 1542mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	156% 5289mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	65% 36μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	152% 16.7mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.11% 4.1g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Baking chocolate, unsweetened, liquid VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Baking chocolate, unsweetened, liquid versus 1 lb of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baking chocolate, unsweetened, liquid vs Cooked Chopped Frozen Broccoli:

• 1 pound of Baking chocolate, unsweetened, liquid has 3.4 times more Vitamin B2 and 4.6 times more Vitamin B3 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 51 times more Vitamin A, 1.8 times more Vitamin B5, 1.8 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin C than Baking chocolate, unsweetened, liquid.
• Both Baking chocolate, unsweetened, liquid and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Baking chocolate, unsweetened, liquid have insufficient amounts of Vitamin A and Vitamin C
• Both Baking chocolate, unsweetened, liquid as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Baking chocolate, unsweetened, liquid vs Cooked Chopped Frozen Broccoli:

• 1 pound of Baking chocolate, unsweetened, liquid has 1.6 times more Calcium, 56.2 times more Copper, 6.8 times more Iron, 20.4 times more Magnesium, 7.4 times more Manganese, 6.9 times more Phosphorus, 8.2 times more Potassium, 11.3 times more Selenium and 13.1 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 100.8 times more Water than Baking chocolate, unsweetened, liquid.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baking chocolate, unsweetened, liquid has 16.9 times more Energy, 397.5 times more Fat, 1405 times more Saturated Fat, 14.3 times more Omega 3, 776.9 times more Omega 6, 6.8 times more Carbohydrate, 6 times more Fiber and 3.9 times more Protein than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains more Sugars than Baking chocolate, unsweetened, liquid.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6