Comparing Nutrients in 1 pound Broccoli Raab VS Dark Chocolate 70%

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Dark Chocolate 70%	5%	64%	31%

Macro Nutrients

	Broccoli Raab	Dark Chocolate 70%	Recommended Dietary Allowance
Energy	3.44% 100kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	199% 193g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	347% 111g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	9.64% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	32.6% 5.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.94% 13g	160% 208g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	150% 109g	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	1.06% 0.77g	0% 0g	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	% 0.45g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 109g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	130% 49.4g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Dark Chocolate 70%	Recommended Dietary Allowance
Vitamin A	66% 594μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	13.3% 0.17mg	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	94% 376μg	NA	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	102% 92mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	49% 7.35mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Dark Chocolate 70%	Recommended Dietary Allowance
Calcium	49% 490mg	33% 331mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	892% 8.03mg	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	121% 9.7mg	675% 54mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	246% 1034mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	385% 8.85mg	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	47.3% 331mg	200% 1397mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	95% 3243mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	56% 31μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	136% 15mg	11mg per day for Men 19-50 years
Water	11.3% 420g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Dark Chocolate 70% per 1 lb

Compare the macro and micronutrient content in 1 lb of Broccoli Raab versus 1 lb of Dark Chocolate 70% to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Broccoli Raab vs Dark Chocolate 70%:

• 1 pound of Broccoli Raab has 65.5 times more Vitamin A, 4.8 times more Vitamin B1, 1.7 times more Vitamin B2, 4.5 times more Vitamin B6, 2.7 times more Vitamin E and 30.7 times more Vitamin K than Dark Chocolate 70%.
• While 1 lb of Dark Chocolate, 70-85% Cacao Solids contains 1.3 times more Vitamin B5 than Raw Broccoli Raab.
• Both Broccoli Raab and Dark Chocolate 70% provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Dark Chocolate 70% have insufficient amounts of Vitamin A
• Both Raw Broccoli Raab as well as Dark Chocolate, 70-85% Cacao Solids have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Broccoli Raab vs Dark Chocolate 70%:

• 1 pound of Broccoli Raab has 1.5 times more Calcium, 1.7 times more Sodium and 67.6 times more Water than Dark Chocolate 70%.
• While 1 lb of Dark Chocolate, 70-85% Cacao Solids contains 42.1 times more Copper, 5.6 times more Iron, 10.4 times more Magnesium, 4.9 times more Manganese, 4.2 times more Phosphorus, 3.6 times more Potassium, 6.8 times more Selenium and 4.3 times more Zinc than Raw Broccoli Raab.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Broccoli Raab has 5.6 times more Omega 3 than Dark Chocolate 70%.
• While 1 lb of Dark Chocolate, 70-85% Cacao Solids contains 27.2 times more Energy, 86.9 times more Fat, 295.2 times more Saturated Fat, 42.1 times more Omega 6, 16.1 times more Carbohydrate, 63.2 times more Sugars, 4 times more Fiber and 2.5 times more Protein than Raw Broccoli Raab.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6