Comparing Nutrients in 300 calories Powder Cocoa Mix VS Boiled Broccoli

Weight per 300 calories

• Powder Cocoa Mix: 75.4g
• Boiled Broccoli: 857g

Powder Cocoa Mix has 11.4 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 300 calories - Powder Cocoa Mix or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Powder Cocoa Mix	7%	9%	84%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Powder Cocoa Mix	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	0.14% 0.002g	63.8% 1g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.081g	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.5% 63g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	68% 49.4g	16.4% 12g	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	8.75% 6.34g	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	% 4.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.69g	g per day for Men 19-50 years
Fiber	7.34% 2.8g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	8.98% 5.03g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.084% 0.75μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.03% 0.072mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.8% 0.43mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.76% 0.44mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.67mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.6% 0.086mg	132% 1.7mg	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	1.13% 4.52μg	231% 926μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11% 0.26μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.17% 0.15mg	618% 556mg	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	0.95% 0.14mg	83% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.57% 0.68μg	1008% 1209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	Boiled Broccoli	Recommended Dietary Allowance
Calcium	10% 100mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.86% 34.3μg	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	11.2% 0.9mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	15% 62.6mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	72.3% 1.66mg	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	34% 237mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	15.8% 537mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	6.85% 3.77μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	0.031% 1.13g	20.7% 765g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Powder Cocoa Mix vs Boiled Broccoli:

• Powder Cocoa Mix has more Vitamin B12 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 875.6 times more Vitamin A, 7.5 times more Vitamin B1, 2.5 times more Vitamin B2, 10.7 times more Vitamin B3, 7.8 times more Vitamin B5, 19.9 times more Vitamin B6, 204.7 times more Vitamin B9, 3690 times more Vitamin C, 86.8 times more Vitamin E and 1782.8 times more Vitamin K than Powder Cocoa Mix.
• Both Powder Cocoa Mix as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Powder Cocoa Mix vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 3.4 times more Calcium, 2.4 times more Copper, 6.4 times more Iron, 2.9 times more Magnesium, 8.2 times more Manganese, 2.4 times more Phosphorus, 4.7 times more Potassium, 3.6 times more Selenium, 3.5 times more Zinc and 676.6 times more Water than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Boiled and Drained Broccoli have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Powder Cocoa Mix has 2.6 times more Saturated Fat and 4.1 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 451.1 times more Omega 3, 10.1 times more Fiber and 4.1 times more Protein than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Boiled and Drained Broccoli have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
• Both Powder Cocoa Mix as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.