Comparing Nutrients in 5 ounces Broccoli Raab VS Powder No Sugar Added Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Powder No Sugar Added Cocoa Mix	16%	7%	77%

Macro Nutrients

	Broccoli Raab	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Energy	1.08% 31kcal	18.4% 534kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	4.4% 4.25g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	7.87% 2.5g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4.04g	78.4% 102g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	73.6% 53.4g	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	0.33% 0.24g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	28% 10.6g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	39.2% 22g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	153% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	9.6% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	109% 5.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	34.7% 0.45mg	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	29.4% 118μg	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	69.7% 1.67μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	32% 28.6mg	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	15.3% 2.3mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Calcium	15.3% 153mg	81.6% 816mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	115% 1.03mg	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	38% 3.03mg	88% 7.03mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	41% 0.94mg	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	14.8% 103mg	181% 1266mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	113% 3830mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	43.6% 24μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	82.8% 1242mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	44.3% 4.88mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Powder No Sugar Added Cocoa Mix per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli Raab versus 5 oz of Powder No Sugar Added Cocoa Mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Powder No Sugar Added Cocoa Mix:

• 5 ounces of Broccoli Raab have 32.8 times more Vitamin A, 5.9 times more Vitamin B9, more Vitamin C, 40.5 times more Vitamin E and 320 times more Vitamin K than Powder No Sugar Added Cocoa Mix.
• While 5 oz of Powder No Sugar Added Cocoa Mix contain 1.6 times more Vitamin B1, 10.9 times more Vitamin B2, 11.9 times more Vitamin B5, 1.9 times more Vitamin B6 and more Vitamin B12 than Raw Broccoli Raab.
• Both Broccoli Raab and Powder No Sugar Added Cocoa Mix provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Broccoli Raab have insufficient amounts of Vitamin B12
• 5 ounces of Powder No Sugar Added Cocoa Mix have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Powder No Sugar Added Cocoa Mix have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Powder No Sugar Added Cocoa Mix:

• 5 ounces of Broccoli Raab have 27.2 times more Water than Powder No Sugar Added Cocoa Mix.
• While 5 oz of Powder No Sugar Added Cocoa Mix contain 5.3 times more Calcium, 17.4 times more Copper, 2.3 times more Iron, 9.5 times more Magnesium, 1.7 times more Manganese, 12.2 times more Phosphorus, 13.8 times more Potassium, 16.9 times more Selenium, 26.5 times more Sodium and 4.5 times more Zinc than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Raab have 63 times more Omega 3 than Powder No Sugar Added Cocoa Mix.
• While 5 oz of Powder No Sugar Added Cocoa Mix contain 17.1 times more Energy, 6.1 times more Fat, 21.4 times more Saturated Fat, 25.2 times more Carbohydrate, 99.1 times more Sugars, 2.8 times more Fiber and 4.9 times more Protein than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy
• 5 ounces of Powder No Sugar Added Cocoa Mix provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Powder No Sugar Added Cocoa Mix provide inadequate amounts of Omega 6 in five ounces.