Comparing Nutrients in 5 ounces Cocoa, dry powder, unsweetened, processed with alkali VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened, processed with alkali	17%	28%	55%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Cocoa, dry powder, unsweetened, processed with alkali	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	10.8% 312kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.6g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	34.4% 11g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	0% 0g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.6% 82.6g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	3.44% 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	111% 42.2g	11% 4.25g	38g per day for Men 19-50 years
Protein	46% 25.7g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened, processed with alkali	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.98% 80.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	19% 0.25mg	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	33.3% 133μg	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	108% 97mg	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	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened, processed with alkali	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	15.7% 157mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	568% 5.1mg	5.67% 0.051mg	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	275% 22mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	161% 675mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	230% 5.3mg	15.8% 0.36mg	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	147% 1032mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	105% 3556mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	82% 9.03mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	0.1% 3.83g	3.47% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Cocoa, dry powder, unsweetened, processed with alkali VS Frozen Broccoli Spears per 5 oz

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

Lets compare vitamin content per 5 ounces of Cocoa, dry powder, unsweetened, processed with alkali vs Frozen Broccoli Spears:

• 5 ounces of Cocoa, dry powder, unsweetened, processed with alkali have 1.5 times more Vitamin B1, 4 times more Vitamin B2 and 5.2 times more Vitamin B3 than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain more Vitamin A, 1.5 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin C, 13.5 times more Vitamin E and 42.3 times more Vitamin K than Cocoa, dry powder, unsweetened, processed with alkali.
• Both Cocoa, dry powder, unsweetened, processed with alkali and Frozen Broccoli Spears provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Cocoa, dry powder, unsweetened, processed with alkali have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Cocoa, dry powder, unsweetened, processed with alkali as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cocoa, dry powder, unsweetened, processed with alkali vs Frozen Broccoli Spears:

• 5 ounces of Cocoa, dry powder, unsweetened, processed with alkali have 2.7 times more Calcium, 100.2 times more Copper, 21.6 times more Iron, 29.8 times more Magnesium, 14.6 times more Manganese, 12.3 times more Phosphorus, 10 times more Potassium, 6.9 times more Selenium and 18.7 times more Zinc than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 33.5 times more Water than Cocoa, dry powder, unsweetened, processed with alkali.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cocoa, dry powder, unsweetened, processed with alkali have 7.6 times more Energy, 38.5 times more Fat, 149.2 times more Saturated Fat, 11.4 times more Omega 6, 10.9 times more Carbohydrate, 9.9 times more Fiber and 5.9 times more Protein than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain more Omega 3 than Cocoa, dry powder, unsweetened, processed with alkali.
• Both Cocoa, dry powder, unsweetened, processed with alkali and Frozen Broccoli Spears offer comparable quantities of Sugars per five ounces.
• 5 ounces of Cocoa, dry powder, unsweetened, processed with alkali provide inadequate amounts of Omega 3
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6