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

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened, processed with alkali	17%	28%	55%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cocoa, dry powder, unsweetened, processed with alkali	Broccoli Raab	Recommended Dietary Allowance
Energy	10.8% 312kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.6g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	34.4% 11g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0% 0g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	0.24% 0.041g	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	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	3.44% 2.5g	0.74% 0.54g	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	0.33% 0.24g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	111% 42.2g	10% 3.83g	38g per day for Men 19-50 years
Protein	46% 25.7g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened, processed with alkali	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	20.6% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	18.6% 0.24mg	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	29.4% 118μg	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	32% 28.6mg	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	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened, processed with alkali	Broccoli Raab	Recommended Dietary Allowance
Calcium	15.7% 157mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	568% 5.1mg	6.6% 0.06mg	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	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	161% 675mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	230% 5.3mg	24.3% 0.56mg	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	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	105% 3556mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	82% 9.03mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	0.1% 3.83g	3.55% 131g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Cocoa, dry powder, unsweetened, processed with alkali versus 5 oz of Broccoli Raab 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 Broccoli Raab:

• 5 ounces of Cocoa, dry powder, unsweetened, processed with alkali have 3.6 times more Vitamin B2 and 2 times more Vitamin B3 than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain more Vitamin A, 1.5 times more Vitamin B1, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin C, 16.2 times more Vitamin E and 93.3 times more Vitamin K than Cocoa, dry powder, unsweetened, processed with alkali.
• 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 Raw Broccoli Raab 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 Broccoli Raab:

• 5 ounces of Cocoa, dry powder, unsweetened, processed with alkali have 85.9 times more Copper, 7.3 times more Iron, 21.6 times more Magnesium, 9.5 times more Manganese, 10 times more Phosphorus, 12.8 times more Potassium, 13.2 times more Selenium and 8.3 times more Zinc than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 1.7 times more Sodium and 34.3 times more Water than Cocoa, dry powder, unsweetened, processed with alkali.
• Both Cocoa, dry powder, unsweetened, processed with alkali and Broccoli Raab contain similar levels of Calcium per five ounces.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cocoa, dry powder, unsweetened, processed with alkali have 10 times more Energy, 26.7 times more Fat, 93.5 times more Saturated Fat, 14.5 times more Omega 6, 20.5 times more Carbohydrate, 4.6 times more Sugars, 11 times more Fiber and 5.7 times more Protein than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain more Omega 3 than Cocoa, dry powder, unsweetened, processed with alkali.
• 5 ounces of Cocoa, dry powder, unsweetened, processed with alkali provide inadequate amounts of Omega 3
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6