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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Powder No Sugar Added Cocoa Mix	16%	7%	77%

Macro Nutrients

	Broccoli	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Energy	1.66% 48kcal	18.4% 534kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	4.4% 4.25g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	7.87% 2.5g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	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	7.24% 9.4g	78.4% 102g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	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	1.33% 0.96g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	28% 10.6g	38g per day for Men 19-50 years
Protein	7.14% 4g	39.2% 22g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	153% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	9.6% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	109% 5.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	22.3% 89.3μg	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	140% 126mg	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	7.37% 1.1mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	81.6% 816mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	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	13% 1.03mg	88% 7.03mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	13.4% 94mg	181% 1266mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	113% 3830mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	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	5.3% 0.58mg	44.3% 4.88mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.13% 4.8g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 7.8 times more Vitamin A, 4.5 times more Vitamin B9, more Vitamin C, 19.5 times more Vitamin E and 145.1 times more Vitamin K than Powder No Sugar Added Cocoa Mix.
• While Powder No Sugar Added Cocoa Mix contains 3.8 times more Vitamin B1, 12 times more Vitamin B2, 1.7 times more Vitamin B3, 6.7 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin B12 than Raw Broccoli.
• Both Raw Broccoli as well as Powder No Sugar Added Cocoa Mix have insufficient amounts of Vitamin D in 5 oz.

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

• Raw Broccoli has 26.3 times more Water than Powder No Sugar Added Cocoa Mix.
• While Powder No Sugar Added Cocoa Mix contains 12.3 times more Calcium, 14.9 times more Copper, 6.8 times more Iron, 9.9 times more Magnesium, 3.2 times more Manganese, 13.5 times more Phosphorus, 8.6 times more Potassium, 6.8 times more Selenium, 26.5 times more Sodium and 8.4 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 21 times more Omega 3 than Powder No Sugar Added Cocoa Mix.
• While Powder No Sugar Added Cocoa Mix contains 11.1 times more Energy, 8.1 times more Fat, 15.6 times more Saturated Fat, 10.8 times more Carbohydrate, 22.1 times more Sugars, 2.9 times more Fiber and 5.5 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Powder No Sugar Added Cocoa Mix have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.