Comparing Nutrients in 500 calories Cocoa, dry powder, unsweetened, processed with alkali VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Cocoa, dry powder, unsweetened, processed with alkali: 227g
• Cooked Chopped Frozen Broccoli: 1786g

Cocoa, dry powder, unsweetened, processed with alkali has 7.9 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has above average energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 500 calories - Cocoa, dry powder, unsweetened, processed with alkali or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened, processed with alkali	17%	28%	55%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cocoa, dry powder, unsweetened, processed with alkali	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	30.7% 29.8g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	55% 17.6g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	0% 0g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	5.6% 0.95g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	73.5% 96g	130g per day for Men 19-50 years
Sugars	5.5% 4g	36.2% 26.3g	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	178% 67.7g	141% 53.6g	38g per day for Men 19-50 years
Protein	73.5% 41g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened, processed with alkali	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.4% 1.05mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	179% 2.32mg	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	18% 72.7μg	250% 1000μg	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	796% 716mg	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	1.5% 0.23mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.55% 5.45μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened, processed with alkali	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	25.2% 252mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	911% 8.2mg	67.5% 0.61mg	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	441% 35.3mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	258% 1082mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	369% 8.5mg	173% 4mg	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	236% 1655mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	168% 5702mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	2.88% 43mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	132% 14.5mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.17% 6.14g	43.8% 1620g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cocoa, dry powder, unsweetened, processed with alkali vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains more Vitamin A, 3.9 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B3, 8.5 times more Vitamin B5, 8.7 times more Vitamin B6, 13.8 times more Vitamin B9, more Vitamin C, 103.7 times more Vitamin E and 288.4 times more Vitamin K than Cocoa, dry powder, unsweetened, processed with alkali.
• Both Cocoa, dry powder, unsweetened, processed with alkali as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cocoa, dry powder, unsweetened, processed with alkali vs Cooked Chopped Frozen Broccoli:

• Cocoa, dry powder, unsweetened, processed with alkali has 13.5 times more Copper, 3.2 times more Iron, 4.7 times more Magnesium, 2.1 times more Manganese, 1.9 times more Phosphorus, 2.2 times more Potassium, 2.4 times more Selenium and 2.9 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.3 times more Calcium, 4.5 times more Sodium and 264 times more Water than Cocoa, dry powder, unsweetened, processed with alkali.

Comparison of macro-nutrients per 500 calories:

• Cocoa, dry powder, unsweetened, processed with alkali has 13.9 times more Fat, 54.9 times more Saturated Fat, 4.1 times more Omega 6, 1.4 times more Carbohydrate and 1.3 times more Fiber than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Omega 3, 6.6 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 Boiled Chopped Frozen Broccoli have similar amounts of Energy per 500 kcal.
• Both Cocoa, dry powder, unsweetened, processed with alkali as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.