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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
No Sugar Added Chocolate Powder	10%	12%	78%

Macro Nutrients

	Frozen Broccoli Spears	No Sugar Added Chocolate Powder	Recommended Dietary Allowance
Energy	4.54% 132kcal	54.7% 1588kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0% 0g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	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	24.8% 14g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	No Sugar Added Chocolate Powder	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	567% 6.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	726% 116mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	107% 426μg	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	344% 310mg	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	41% 6.12mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	No Sugar Added Chocolate Powder	Recommended Dietary Allowance
Calcium	18.6% 186mg	412% 4123mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	41% 3.27mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	443% 1860mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	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	38.2% 268mg	324% 2268mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	227% 7734mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	180% 99μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	151% 2268mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	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

Nutrient Comparison: Frozen Broccoli Spears VS No Sugar Added Chocolate Powder per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Broccoli Spears versus 1 lb of No Sugar Added Chocolate Powder to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Frozen Broccoli Spears has more Vitamin A, 13.4 times more Vitamin B9, 1.3 times more Vitamin C, more Vitamin E and more Vitamin K than No Sugar Added Chocolate Powder.
• While 1 lb of No Sugar Added Chocolate Powder contains 20.8 times more Vitamin B1, 3.1 times more Vitamin B2, 55.4 times more Vitamin B3 and 10.4 times more Vitamin B6 than Frozen Broccoli Spears.
• 1 pound of No Sugar Added Chocolate Powder have insufficient amounts of Vitamin A, Vitamin B9, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as No Sugar Added Chocolate Powder have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen Broccoli Spears has 12.2 times more Water than No Sugar Added Chocolate Powder.
• While 1 lb of No Sugar Added Chocolate Powder contains 22.2 times more Calcium, 50.5 times more Copper, 4.5 times more Iron, 25.6 times more Magnesium, 8.5 times more Phosphorus, 6.8 times more Potassium, 11.5 times more Selenium, 29.4 times more Sodium and 40.1 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 1 pound:

• 1 lb of No Sugar Added Chocolate Powder contains 12.1 times more Energy, 13.2 times more Fat, 1.6 times more Omega 3, 43.9 times more Omega 6, 12.8 times more Carbohydrate, 18.6 times more Sugars, 3 times more Fiber and 3 times more Protein than Frozen Broccoli Spears.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6