Comparing Nutrients in 500 calories Baking chocolate, unsweetened, liquid VS Frozen Chopped Broccoli

Weight per 500 calories

• Baking chocolate, unsweetened, liquid: 106g
• Frozen Chopped Broccoli: 1923g

Baking chocolate, unsweetened, liquid has 18.2 times more energy per 100g than Frozen Chopped Broccoli. It has very high energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Discover which food has more nutrients per 500 calories - Baking chocolate, unsweetened, liquid or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Baking chocolate, unsweetened, liquid	8%	69%	23%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Baking chocolate, unsweetened, liquid	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	52% 50.5g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	83.7% 26.8g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	39.7% 0.64g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	63% 10.7g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.5% 38.3g	70.7% 92g	130g per day for Men 19-50 years
Sugars	0% 0g	36% 26g	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	22% 16g	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	% 14.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	50.5% 19g	152% 57.7g	38g per day for Men 19-50 years
Protein	23% 13g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Baking chocolate, unsweetened, liquid	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.12% 1.06μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.7% 0.3mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.26% 0.16mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.87% 0.076mg	192% 2.5mg	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	5.03% 20μg	322% 1288μg	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	1205% 1085mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baking chocolate, unsweetened, liquid	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	5.72% 57.2mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	225% 2.02mg	81% 0.73mg	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	55% 4.4mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	67% 281mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	246% 5.65mg	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	51.5% 360mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	36.3% 1235mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	15.2% 8.37μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.7mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	0.026% 0.95g	47.5% 1759g	3700g per day for Men 19-50 years

Baking Chocolate, Unsweetened, Liquid VS Frozen Chopped Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baking chocolate, unsweetened, liquid or Frozen Chopped Broccoli?

Lets compare vitamin content per 500 calories of Baking chocolate, unsweetened, liquid vs Frozen Chopped Broccoli:

• 500 kcal of Frozen Chopped Broccoli, Unprepared contain 944 times more Vitamin A, 19.2 times more Vitamin B1, 6.2 times more Vitamin B2, 4.1 times more Vitamin B3, 32.9 times more Vitamin B5, 32.8 times more Vitamin B6, 64 times more Vitamin B9 and more Vitamin C than Baking chocolate, unsweetened, liquid.
• 500 calories of Baking chocolate, unsweetened, liquid have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Baking chocolate, unsweetened, liquid as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Baking chocolate, unsweetened, liquid vs Frozen Chopped Broccoli:

• 500 calories of Baking chocolate, unsweetened, liquid have 2.8 times more Copper than Frozen Chopped Broccoli.
• While 500 kcal of Frozen Chopped Broccoli, Unprepared contain 18.8 times more Calcium, 3.5 times more Iron, 3.2 times more Manganese, 2.7 times more Phosphorus, 3.3 times more Potassium, 6.4 times more Selenium, 36.3 times more Sodium, 2.4 times more Zinc and 1844.8 times more Water than Baking chocolate, unsweetened, liquid.
• Both Baking chocolate, unsweetened, liquid and Frozen Chopped Broccoli contain similar levels of Magnesium per 500 calories.
• 500 calories of Baking chocolate, unsweetened, liquid lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baking chocolate, unsweetened, liquid have 9.1 times more Fat, 31.7 times more Saturated Fat and 17.9 times more Omega 6 than Frozen Chopped Broccoli.
• While 500 kcal of Frozen Chopped Broccoli, Unprepared contain 3.2 times more Omega 3, 2.4 times more Carbohydrate, more Sugars, 3 times more Fiber and 4.2 times more Protein than Baking chocolate, unsweetened, liquid.
• Both Baking chocolate, unsweetened, liquid and Frozen Chopped Broccoli offer comparable quantities of Energy per 500 calories.
• 500 calories of Frozen Chopped Broccoli provide inadequate amounts of Omega 6