Comparing Nutrients in 300 calories Cocoa, dry powder, unsweetened, processed with alkali VS Frozen Broccoli Spears

Weight per 300 calories

• Cocoa, dry powder, unsweetened, processed with alkali: 136g
• Frozen Broccoli Spears: 1035g

Cocoa, dry powder, unsweetened, processed with alkali has 7.6 times more energy per 100g than Frozen Broccoli Spears. It has above average energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 300 calories - Cocoa, dry powder, unsweetened, processed with alkali or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened, processed with alkali	17%	28%	55%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Cocoa, dry powder, unsweetened, processed with alkali	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	18.4% 18g	3.63% 3.5g	97g per day for Men 19-50 years
Saturated Fat	33% 10.6g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	0% 0g	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	2.25% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.5g	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	21% 15.2g	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	107% 40.6g	81.7% 31g	38g per day for Men 19-50 years
Protein	44% 24.7g	56.5% 31.7g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened, processed with alkali	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	65.5% 590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.3% 0.63mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.27mg	30% 4.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.93% 0.35mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	139% 1.8mg	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	11% 43.6μg	243% 972μg	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	0% 0mg	785% 707mg	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	0.91% 0.14mg	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.73% 3.27μg	874% 1049μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened, processed with alkali	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	15% 151mg	42.4% 424mg	1000mg per day for Men 19-50 years
Copper	547% 4.9mg	41.4% 0.37mg	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	265% 21mg	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	155% 649mg	39.4% 166mg	420mg per day for Men 19-50 years
Manganese	222% 5.1mg	115% 2.65mg	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% 993mg	87% 610mg	700mg per day for Men 19-50 years
Potassium	101% 3421mg	76% 2586mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	35.7% 19.7μg	55μg per day for Men 19-50 years
Sodium	1.73% 26mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	79% 8.7mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.1% 3.7g	25.3% 937g	3700g per day for Men 19-50 years

Cocoa, Dry Powder, Unsweetened, Processed With Alkali VS Frozen Broccoli Spears Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cocoa, dry powder, unsweetened, processed with alkali or Frozen Broccoli Spears?

Lets compare vitamin content per 300 calories of Cocoa, dry powder, unsweetened, processed with alkali vs Frozen Broccoli Spears:

• 300 kcal of Frozen Broccoli Spears contain more Vitamin A, 5 times more Vitamin B1, 1.9 times more Vitamin B2, 1.5 times more Vitamin B3, 7.2 times more Vitamin B5, 11.3 times more Vitamin B6, 22.3 times more Vitamin B9, more Vitamin C, 102.4 times more Vitamin E and 320.5 times more Vitamin K than Cocoa, dry powder, unsweetened, processed with alkali.
• 300 calories of Cocoa, dry powder, unsweetened, processed with alkali have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cocoa, dry powder, unsweetened, processed with alkali as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cocoa, dry powder, unsweetened, processed with alkali vs Frozen Broccoli Spears:

• 300 calories of Cocoa, dry powder, unsweetened, processed with alkali have 13.2 times more Copper, 2.8 times more Iron, 3.9 times more Magnesium, 1.9 times more Manganese, 1.6 times more Phosphorus, 1.3 times more Potassium and 2.5 times more Zinc than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 2.8 times more Calcium, 6.8 times more Sodium and 254.4 times more Water than Cocoa, dry powder, unsweetened, processed with alkali.
• Both Cocoa, dry powder, unsweetened, processed with alkali and Frozen Broccoli Spears contain similar levels of Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cocoa, dry powder, unsweetened, processed with alkali have 5.1 times more Fat, 19.7 times more Saturated Fat, 1.4 times more Carbohydrate and 1.3 times more Fiber than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain more Omega 3, 6.3 times more Sugars and 1.3 times more Protein than Cocoa, dry powder, unsweetened, processed with alkali.
• Both Cocoa, dry powder, unsweetened, processed with alkali and Frozen Broccoli Spears offer comparable quantities of Energy per 300 calories.
• 300 calories of Cocoa, dry powder, unsweetened, processed with alkali provide inadequate amounts of Omega 3
• Both Cocoa, dry powder, unsweetened, processed with alkali as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 300 calories.