Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Baking Chocolate Mexican Squares

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Baking Chocolate Mexican Squares	3%	30%	67%

Macro Nutrients

	Frozen Chopped Broccoli	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Energy	1.27% 37kcal	21% 604kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	22.8% 22g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	38% 12g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	6.38% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	7.85% 1.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	84.4% 110g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	136% 98g	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	1.62% 1.18g	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	% 1.06g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	15% 5.67g	38g per day for Men 19-50 years
Protein	7.1% 4g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	6.73% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	16.2% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	3.7% 0.048mg	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	23.7% 95μg	1.77% 7.1μg	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	89% 80mg	0.16% 0.14mg	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	11.5% 1.73mg	3.4% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	106% 0.95mg	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	14.4% 1.15mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	27.7% 0.64mg	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	10% 71mg	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	16.6% 563mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	4.64% 2.55μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.061% 2.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Baking Chocolate Mexican Squares per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of Baking Chocolate Mexican Squares to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Baking Chocolate Mexican Squares:

• 5 ounces of Frozen Chopped Broccoli have more Vitamin A, 1.6 times more Vitamin B5, 3.8 times more Vitamin B6, 13.4 times more Vitamin B9, 564 times more Vitamin C, 3.4 times more Vitamin E and 36.9 times more Vitamin K than Baking Chocolate Mexican Squares.
• While 5 oz of Baking chocolate, mexican, squares contain 3.9 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Baking Chocolate Mexican Squares provide similar amounts of Vitamin B1 and Vitamin B2 per five ounces.
• 5 ounces of Baking Chocolate Mexican Squares have insufficient amounts of Vitamin A, Vitamin B9, Vitamin C and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Baking chocolate, mexican, squares have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Baking Chocolate Mexican Squares:

• 5 ounces of Frozen Chopped Broccoli have 1.6 times more Calcium, 1.6 times more Selenium and 57.5 times more Water than Baking Chocolate Mexican Squares.
• While 5 oz of Baking chocolate, mexican, squares contain 17.6 times more Copper, 2.7 times more Iron, 5.3 times more Magnesium, 1.5 times more Manganese, 2.8 times more Phosphorus, 1.9 times more Potassium and 2.6 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 1.5 times more Omega 3 than Baking Chocolate Mexican Squares.
• While 5 oz of Baking chocolate, mexican, squares contain 16.4 times more Energy, 53.8 times more Fat, 195.6 times more Saturated Fat, 30.4 times more Omega 6, 16.2 times more Carbohydrate, 51.4 times more Sugars, 1.3 times more Fiber and 1.3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6