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

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
No Sugar Added Chocolate Powder	10%	12%	78%

Macro Nutrients

	Cooked Broccoli Raab	No Sugar Added Chocolate Powder	Recommended Dietary Allowance
Energy	3.9% 113kcal	54.7% 1588kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	0% 0g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	11% 14g	238% 310g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	109% 41.3g	38g per day for Men 19-50 years
Protein	31% 17.4g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	No Sugar Added Chocolate Powder	Recommended Dietary Allowance
Vitamin A	114% 1030μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	567% 6.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	726% 116mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	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	80.5% 322μg	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	186% 168mg	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	76.5% 11.5mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	No Sugar Added Chocolate Powder	Recommended Dietary Allowance
Calcium	53.5% 535mg	412% 4123mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	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	72% 5.76mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	443% 1860mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	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	53% 372mg	324% 2268mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	227% 7734mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	180% 99μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	151% 2268mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	562% 62mg	11mg per day for Men 19-50 years
Water	11.2% 415g	0.91% 33.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS No Sugar Added Chocolate Powder per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Broccoli Raab 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 Cooked Broccoli Raab vs No Sugar Added Chocolate Powder:

• 1 pound of Cooked Broccoli Raab has more Vitamin A, 10.1 times more Vitamin B9, more Vitamin E and more Vitamin K than No Sugar Added Chocolate Powder.
• While 1 lb of No Sugar Added Chocolate Powder contains 8.9 times more Vitamin B1, 2.5 times more Vitamin B2, 12.7 times more Vitamin B3, 8.3 times more Vitamin B6 and 1.5 times more Vitamin C than Cooked Broccoli Raab.
• 1 pound of No Sugar Added Chocolate Powder have insufficient amounts of Vitamin A, Vitamin B9, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab 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 Cooked Broccoli Raab vs No Sugar Added Chocolate Powder:

• 1 pound of Cooked Broccoli Raab has 12.4 times more Water than No Sugar Added Chocolate Powder.
• While 1 lb of No Sugar Added Chocolate Powder contains 7.7 times more Calcium, 24.2 times more Copper, 2.6 times more Iron, 15.2 times more Magnesium, 6.1 times more Phosphorus, 5 times more Potassium, 16.8 times more Selenium, 8.9 times more Sodium and 25.3 times more Zinc than Cooked Broccoli Raab.

Comparison of macro-nutrients per 1 pound:

• 1 lb of No Sugar Added Chocolate Powder contains 14 times more Energy, 8.7 times more Fat, 52.4 times more Omega 6, 21.9 times more Carbohydrate, 44 times more Sugars, 3.3 times more Fiber and 2.4 times more Protein than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and No Sugar Added Chocolate Powder offer comparable quantities of Omega 3 per one pound.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6