Comparing Nutrients in 300 calories Broccoli Raab VS Cocoa, dry powder, hi-fat or breakfast, processed with alkali

Weight per 300 calories

• Broccoli Raab: 1364g
• Cocoa, dry powder, hi-fat or breakfast, processed with alkali: 62.6g

Cocoa, dry powder, hi-fat or breakfast, processed with alkali has 21.8 times more energy per unit of mass than Raw Broccoli Raab, which is very high in comparison to other foods. Broccoli Raab having very low energy density.

Discover which food has more nutrients per 300 calories - Broccoli Raab or Cocoa, dry powder, hi-fat or breakfast, processed with alkali?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cocoa, dry powder, hi-fat or breakfast, processed with alkali	14%	45%	41%

Macro Nutrients

	Broccoli Raab	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	15.3% 15g	97g per day for Men 19-50 years
Saturated Fat	3.54% 1.13g	24.7% 7.9g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	24% 31g	130g per day for Men 19-50 years
Sugars	7.15% 5.2g	1.32% 0.96g	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	3.2% 2.3g	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	% 1.36g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	97% 37g	56% 21.2g	38g per day for Men 19-50 years
Protein	77% 43.2g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Vitamin A	198% 1786μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	4.18% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	7.05% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	9.15% 0.12mg	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	283% 1132μg	5.95% 23.8μg	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	306% 275mg	0% 0mg	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	147% 22mg	0.75% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2545% 3055μg	2.3% 2.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Calcium	147% 1473mg	7.64% 76.4mg	1000mg per day for Men 19-50 years
Copper	63.6% 0.57mg	251% 2.26mg	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	365% 29mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	71% 298mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	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	142% 995mg	68% 475mg	700mg per day for Men 19-50 years
Potassium	78.6% 2673mg	46.2% 1571mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	0.84% 12.5mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	34% 1262g	0.051% 1.88g	3700g per day for Men 19-50 years

Broccoli Raab VS Cocoa, Dry Powder, Hi-fat Or Breakfast, Processed With Alkali Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Broccoli Raab or Cocoa, dry powder, hi-fat or breakfast, processed with alkali?

Lets compare vitamin content per 300 calories of Broccoli Raab vs Cocoa, dry powder, hi-fat or breakfast, processed with alkali:

• 300 calories of Broccoli Raab have more Vitamin A, 44.1 times more Vitamin B1, 7.6 times more Vitamin B2, 14.8 times more Vitamin B3, 19.6 times more Vitamin B6, 47.6 times more Vitamin B9, more Vitamin C, 196 times more Vitamin E and 1108.4 times more Vitamin K than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• 300 calories of Cocoa, dry powder, hi-fat or breakfast, processed with alkali have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Cocoa, dry powder, hi-fat or breakfast, processed with alkali have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Broccoli Raab vs Cocoa, dry powder, hi-fat or breakfast, processed with alkali:

• 300 calories of Broccoli Raab have 19.3 times more Calcium, 3.2 times more Iron, 2.1 times more Phosphorus, 1.7 times more Potassium, 1.8 times more Selenium, 35.9 times more Sodium, 2.5 times more Zinc and 671.7 times more Water than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• While 300 kcal of Cocoa, dry powder, hi-fat or breakfast, processed with alkali contain 3.9 times more Copper than Raw Broccoli Raab.
• Both Broccoli Raab and Cocoa, dry powder, hi-fat or breakfast, processed with alkali contain similar levels of Magnesium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Broccoli Raab have more Omega 3, 1.2 times more Carbohydrate, 5.4 times more Sugars, 1.7 times more Fiber and 4.1 times more Protein than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• While 300 kcal of Cocoa, dry powder, hi-fat or breakfast, processed with alkali contain 2.2 times more Fat and 7 times more Saturated Fat than Raw Broccoli Raab.
• Both Broccoli Raab and Cocoa, dry powder, hi-fat or breakfast, processed with alkali offer comparable quantities of Energy per 300 calories.
• 300 calories of Cocoa, dry powder, hi-fat or breakfast, processed with alkali provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Cocoa, dry powder, hi-fat or breakfast, processed with alkali provide inadequate amounts of Omega 6 in 300 calories.