Comparing Nutrients in 1 pound Frozen Broccoli Spears VS Powder Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Powder Cocoa Mix	7%	9%	84%

Macro Nutrients

	Frozen Broccoli Spears	Powder Cocoa Mix	Recommended Dietary Allowance
Energy	4.54% 132kcal	62.3% 1805kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	33.7% 10.8g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	2.85% 0.49g	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	292% 380g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	410% 297g	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	44% 16.8g	38g per day for Men 19-50 years
Protein	24.8% 14g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Powder Cocoa Mix	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	36.3% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	197% 2.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	16.6% 2.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	81% 4.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	39.8% 0.52mg	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	6.8% 27.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	66% 1.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	344% 310mg	1% 0.91mg	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	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	18.6% 186mg	60.3% 603mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	144% 1.3mg	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	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	89.6% 376mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	53% 1.22mg	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	204% 1429mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	95% 3230mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	41.2% 22.7μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	152% 2286mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	60.2% 6.62mg	11mg per day for Men 19-50 years
Water	11% 411g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Powder Cocoa Mix per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Broccoli Spears versus 1 lb of Powder Cocoa Mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Broccoli Spears vs Powder Cocoa Mix:

• 1 pound of Frozen Broccoli Spears has 57 times more Vitamin A, 1.5 times more Vitamin B6, 15.7 times more Vitamin B9, 341.5 times more Vitamin C, 7.1 times more Vitamin E and 112.7 times more Vitamin K than Powder Cocoa Mix.
• While 1 lb of Powder Cocoa Mix contains 1.3 times more Vitamin B1, 5 times more Vitamin B2, 1.3 times more Vitamin B3, 3.7 times more Vitamin B5 and more Vitamin B12 than Frozen Broccoli Spears.
• 1 pound of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• 1 pound of Powder Cocoa Mix have insufficient amounts of Vitamin A, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Powder Cocoa Mix have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Broccoli Spears vs Powder Cocoa Mix:

• 1 pound of Frozen Broccoli Spears has 60.4 times more Water than Powder Cocoa Mix.
• While 1 lb of Powder Cocoa Mix contains 3.2 times more Calcium, 7.9 times more Copper, 1.7 times more Iron, 5.2 times more Magnesium, 5.3 times more Phosphorus, 2.8 times more Potassium, 2.6 times more Selenium, 29.6 times more Sodium and 4.3 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Powder Cocoa Mix contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has 41.7 times more Omega 3 than Powder Cocoa Mix.
• While 1 lb of Powder Cocoa Mix contains 13.7 times more Energy, 11.8 times more Fat, 45.7 times more Saturated Fat, 15.7 times more Carbohydrate, 44.6 times more Sugars and 2.2 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Powder Cocoa Mix offer comparable quantities of Fiber per one pound.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy
• 1 pound of Powder Cocoa Mix provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Powder Cocoa Mix provide inadequate amounts of Omega 6 in one pound.