Comparing Nutrients in 1 pound Boiled Broccoli VS Baking Chocolate Mexican Squares

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Baking Chocolate Mexican Squares	3%	30%	67%

Macro Nutrients

	Boiled Broccoli	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Energy	5.47% 159kcal	66.6% 1932kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	73% 70.7g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	122% 39g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	20.4% 0.33g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	25% 4.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	270% 351g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	434% 315g	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	4.63% 3.36g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	47.7% 18g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Vitamin A	39% 349μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	12% 0.15mg	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	122% 490μg	5.67% 22.7μg	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	327% 294mg	0.5% 0.45mg	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	44% 6.58mg	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Calcium	18% 181mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	338% 3.04mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	124% 9.9mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	103% 431mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	88.5% 2.04mg	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	43.4% 304mg	92% 644mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	53% 1801mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	15% 8.16μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	52% 5.7mg	11mg per day for Men 19-50 years
Water	11% 405g	0.19% 7.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Baking Chocolate Mexican Squares:

• Boiled and Drained Broccoli has more Vitamin A, 3.4 times more Vitamin B5, 5.9 times more Vitamin B6, 21.6 times more Vitamin B9, 649 times more Vitamin C, 4 times more Vitamin E and 64.1 times more Vitamin K than Baking chocolate, mexican, squares.
• While Baking chocolate, mexican, squares contain 3.3 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Baking chocolate, mexican, squares have similar amounts of Vitamin B1 and Vitamin B2 per 1 lb.
• Both Boiled and Drained Broccoli as well as Baking chocolate, mexican, squares have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Baking Chocolate Mexican Squares:

• Boiled and Drained Broccoli has 13.7 times more Sodium and 56.1 times more Water than Baking chocolate, mexican, squares.
• While Baking chocolate, mexican, squares contain 11 times more Copper, 3.3 times more Iron, 4.5 times more Magnesium, 2.3 times more Manganese, 2.1 times more Phosphorus, 1.4 times more Potassium and 2.8 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Baking chocolate, mexican, squares have similar amounts of Calcium and Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 1.7 times more Omega 3 than Baking chocolate, mexican, squares.
• While Baking chocolate, mexican, squares contain 12.2 times more Energy, 38 times more Fat, 108.9 times more Saturated Fat, 18.5 times more Omega 6, 10.8 times more Carbohydrate, 49.9 times more Sugars and 1.5 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Baking chocolate, mexican, squares have similar amounts of Fiber per 1 lb.
• Both Boiled and Drained Broccoli as well as Baking chocolate, mexican, squares have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.