Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS No Sugar Added Chocolate Powder

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
No Sugar Added Chocolate Powder	10%	12%	78%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	No Sugar Added Chocolate Powder	Recommended Dietary Allowance
Energy	4.38% 127kcal	54.7% 1588kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0% 0g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	43.3% 7.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	238% 310g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	171% 124g	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	36% 13.6g	109% 41.3g	38g per day for Men 19-50 years
Protein	25% 14g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	No Sugar Added Chocolate Powder	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	567% 6.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	726% 116mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	634% 8.25mg	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	63.5% 254μg	7.94% 31.8μg	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	202% 182mg	275% 247mg	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	40% 6mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	No Sugar Added Chocolate Powder	Recommended Dietary Allowance
Calcium	15% 150mg	412% 4123mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	916% 8.25mg	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	34.6% 2.77mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	443% 1860mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	NA	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	31.8% 222mg	324% 2268mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	227% 7734mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	180% 99μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	151% 2268mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	562% 62mg	11mg per day for Men 19-50 years
Water	11% 411g	0.91% 33.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs No Sugar Added Chocolate Powder:

• Boiled Chopped Frozen Broccoli has more Vitamin A, 8 times more Vitamin B9, more Vitamin E and more Vitamin K than No Sugar Added Chocolate Powder.
• While No Sugar Added Chocolate Powder contains 27.3 times more Vitamin B1, 4.3 times more Vitamin B2, 55.9 times more Vitamin B3, 14 times more Vitamin B6 and 1.4 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as No Sugar Added Chocolate Powder have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs No Sugar Added Chocolate Powder:

• Boiled Chopped Frozen Broccoli has 12.3 times more Water than No Sugar Added Chocolate Powder.
• While No Sugar Added Chocolate Powder contains 27.5 times more Calcium, 53.5 times more Copper, 5.4 times more Iron, 31.5 times more Magnesium, 10.2 times more Phosphorus, 12 times more Potassium, 31.1 times more Selenium, 45.5 times more Sodium and 48.7 times more Zinc than Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 1 pound:

• No Sugar Added Chocolate Powder contains 12.5 times more Energy, 37.5 times more Fat, 4.8 times more Omega 3, 124.9 times more Omega 6, 12.8 times more Carbohydrate, 18.6 times more Sugars, 3 times more Fiber and 2.9 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as No Sugar Added Chocolate Powder have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.