Comparing Nutrients in 5 ounces Cocoa, dry powder, unsweetened VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened	18%	28%	54%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cocoa, dry powder, unsweetened	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	11% 323kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	35.7% 11.4g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	3.67% 0.62g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	3.42% 2.5g	2.87% 2.1g	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	138% 52.4g	11% 4.25g	38g per day for Men 19-50 years
Protein	49.6% 27.8g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.2% 0.11mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.3% 0.34mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.4% 3.1mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	14% 0.18mg	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	11.3% 45.4μg	20% 79.4μg	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	63% 57mg	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	0.94% 0.14mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	18% 181mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	597% 5.37mg	5.35% 0.048mg	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	246% 19.6mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	168% 707mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	236% 5.44mg	13.7% 0.32mg	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	149% 1040mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	63.5% 2160mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	37% 20.3μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	87.8% 9.65mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Cocoa, dry powder, unsweetened VS Cooked Chopped Frozen Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Cocoa, dry powder, unsweetened versus 5 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cocoa, dry powder, unsweetened vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Cocoa, dry powder, unsweetened have 1.4 times more Vitamin B1, 3 times more Vitamin B2 and 4.8 times more Vitamin B3 than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain more Vitamin A, 1.8 times more Vitamin B9, more Vitamin C, 13.2 times more Vitamin E and 35.2 times more Vitamin K than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Cocoa, dry powder, unsweetened have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Cocoa, dry powder, unsweetened as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cocoa, dry powder, unsweetened vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Cocoa, dry powder, unsweetened have 3.9 times more Calcium, 111.4 times more Copper, 22.7 times more Iron, 38.4 times more Magnesium, 17.2 times more Manganese, 15 times more Phosphorus, 10.7 times more Potassium, 20.4 times more Selenium and 24.3 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 30.2 times more Water than Cocoa, dry powder, unsweetened.
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cocoa, dry powder, unsweetened have 8.1 times more Energy, 114.2 times more Fat, 448.3 times more Saturated Fat, 33.8 times more Omega 6, 10.8 times more Carbohydrate, 12.3 times more Fiber and 6.3 times more Protein than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain more Omega 3 than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened and Cooked Chopped Frozen Broccoli offer comparable quantities of Sugars per five ounces.
• 5 ounces of Cocoa, dry powder, unsweetened provide inadequate amounts of Omega 3
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6