Comparing Nutrients in 500 calories Powder Cocoa Mix VS Frozen Chopped Broccoli

Weight per 500 calories

• Powder Cocoa Mix: 126g
• Frozen Chopped Broccoli: 1923g

Powder Cocoa Mix has 15.3 times more energy per 100g than Frozen Chopped Broccoli. It has high energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 500 calories - Powder Cocoa Mix or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Powder Cocoa Mix	7%	9%	84%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Powder Cocoa Mix	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.2% 5.03g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	9.33% 3g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	0.24% 0.004g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	0.79% 0.13g	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	81% 105g	70.7% 92g	130g per day for Men 19-50 years
Sugars	114% 82.3g	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	12.2% 4.65g	152% 57.7g	38g per day for Men 19-50 years
Protein	15% 8.38g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.14% 1.26μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.6% 0.71mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.6% 0.74mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.12mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	1.9% 7.54μg	322% 1288μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	18.3% 0.44μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.28% 0.25mg	1205% 1085mg	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	1.6% 0.24mg	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.94% 1.13μg	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	16.7% 167mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	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	18.7% 1.5mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	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	56.5% 396mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	26.3% 894mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	11.4% 6.3μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	42.2% 633mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	16.7% 1.83mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	0.051% 1.9g	47.5% 1759g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Powder Cocoa Mix vs Frozen Chopped Broccoli:

• Powder Cocoa Mix has more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 796 times more Vitamin A, 8.5 times more Vitamin B1, 2.6 times more Vitamin B2, 12.3 times more Vitamin B3, 4.8 times more Vitamin B5, 17.5 times more Vitamin B6, 170.9 times more Vitamin B9, 4316.8 times more Vitamin C, 98.3 times more Vitamin E and 1379.4 times more Vitamin K than Powder Cocoa Mix.
• Both Powder Cocoa Mix as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Powder Cocoa Mix vs Frozen Chopped Broccoli:

• Powder Cocoa Mix has 1.4 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 6.4 times more Calcium, 2 times more Copper, 10.4 times more Iron, 3.3 times more Magnesium, 16.7 times more Manganese, 2.4 times more Phosphorus, 4.6 times more Potassium, 8.6 times more Selenium, 5 times more Zinc and 933.4 times more Water than Powder Cocoa Mix.

Comparison of macro-nutrients per 500 calories:

• Powder Cocoa Mix has 3.5 times more Saturated Fat and 3.2 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 535.8 times more Omega 3, 12.4 times more Fiber and 6.4 times more Protein than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
• Both Powder Cocoa Mix as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.