Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Cocoa, dry powder, unsweetened

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cocoa, dry powder, unsweetened	18%	28%	54%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Energy	4.38% 127kcal	35.7% 1034kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	64% 62g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	114% 36.6g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	11.7% 2g	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	202% 263g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	11% 7.94g	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	442% 168g	38g per day for Men 19-50 years
Protein	25% 14g	159% 89g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cocoa, dry powder, unsweetened	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	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	84% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	41% 0.54mg	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	36.3% 145μg	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	0% 0mg	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	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Calcium	15% 150mg	58% 581mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	1909% 17mg	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	786% 63mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	539% 2263mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	757% 17.4mg	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	476% 3329mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	203% 6913mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	118% 65μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	281% 31mg	11mg per day for Men 19-50 years
Water	11% 411g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cocoa, dry powder, unsweetened per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Cocoa, dry powder, unsweetened:

• 1 pound of Cooked Chopped Frozen Broccoli has more Vitamin A, 1.8 times more Vitamin B9, more Vitamin C, 13.2 times more Vitamin E and 35.2 times more Vitamin K than Cocoa, dry powder, unsweetened.
• While 1 lb of Cocoa, dry powder, unsweetened contains 1.4 times more Vitamin B1, 3 times more Vitamin B2 and 4.8 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cocoa, dry powder, unsweetened provide similar amounts of Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Cocoa, dry powder, unsweetened have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Cocoa, dry powder, unsweetened have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Cocoa, dry powder, unsweetened:

• 1 pound of Cooked Chopped Frozen Broccoli has 30.2 times more Water than Cocoa, dry powder, unsweetened.
• While 1 lb of Cocoa, dry powder, unsweetened contains 3.9 times more Calcium, 111.4 times more Copper, 22.7 times more Iron, 38.4 times more Magnesium, 17.2 times more Manganese, 15 times more Phosphorus, 10.7 times more Potassium, 20.4 times more Selenium and 24.3 times more Zinc than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has more Omega 3 than Cocoa, dry powder, unsweetened.
• While 1 lb of Cocoa, dry powder, unsweetened contains 8.1 times more Energy, 114.2 times more Fat, 448.3 times more Saturated Fat, 33.8 times more Omega 6, 10.8 times more Carbohydrate, 12.3 times more Fiber and 6.3 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cocoa, dry powder, unsweetened offer comparable quantities of Sugars per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 1 pound of Cocoa, dry powder, unsweetened provide inadequate amounts of Omega 3