Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Cocoa, dry powder, hi-fat or breakfast, processed with alkali

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cocoa, dry powder, hi-fat or breakfast, processed with alkali	14%	45%	41%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	23.4% 679kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	34.6% 33.6g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	56% 18g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	6.4% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	54.2% 70.5g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	3% 2.17g	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	11% 4.25g	126% 48g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	40.3% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	16% 2.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	20.7% 0.27mg	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	20% 79.4μg	13.5% 54μg	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	63% 57mg	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	12.5% 1.87mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	5.2% 6.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	569% 5.1mg	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	11% 0.86mg	257% 20.6mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	161% 675mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	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	9.92% 69.5mg	153% 1074mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	105% 3556mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	31.7% 17.4μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	86.3% 9.5mg	11mg per day for Men 19-50 years
Water	3.48% 129g	0.11% 4.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cocoa, dry powder, hi-fat or breakfast, processed with alkali per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Cocoa, dry powder, hi-fat or breakfast, processed with alkali to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Cocoa, dry powder, hi-fat or breakfast, processed with alkali:

• 5 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 1.5 times more Vitamin B9, more Vitamin C, 7.3 times more Vitamin E and 20 times more Vitamin K than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• While 5 oz of Cocoa, dry powder, hi-fat or breakfast, processed with alkali contain 1.5 times more Vitamin B1, 4.6 times more Vitamin B2, 3.9 times more Vitamin B3 and 1.5 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cocoa, dry powder, hi-fat or breakfast, processed with alkali have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Cocoa, dry powder, hi-fat or breakfast, processed with alkali have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Cocoa, dry powder, hi-fat or breakfast, processed with alkali:

• 5 ounces of Cooked Chopped Frozen Broccoli have 30.2 times more Water than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• While 5 oz of Cocoa, dry powder, hi-fat or breakfast, processed with alkali contain 3.7 times more Calcium, 106.2 times more Copper, 23.8 times more Iron, 36.6 times more Magnesium, 15.5 times more Phosphorus, 17.7 times more Potassium, 17.6 times more Selenium and 23.9 times more Zinc than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have more Omega 3 than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• While 5 oz of Cocoa, dry powder, hi-fat or breakfast, processed with alkali contain 17.1 times more Energy, 197.6 times more Fat, 702.2 times more Saturated Fat, 59.2 times more Omega 6, 9.3 times more Carbohydrate, 11.3 times more Fiber and 5.4 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cocoa, dry powder, hi-fat or breakfast, processed with alkali offer comparable quantities of Sugars per five ounces.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 5 ounces of Cocoa, dry powder, hi-fat or breakfast, processed with alkali provide inadequate amounts of Omega 3