Comparing Nutrients in 5 ounces Dark Chocolate 70% VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Dark Chocolate 70%	5%	64%	31%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Dark Chocolate 70%	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	29.2% 848kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	62.3% 60.4g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	109% 34.7g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	18% 0.28g	1.6g per day for Men 19-50 years
Omega 6	10% 1.73g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	3.4% 4.42g	130g per day for Men 19-50 years
Sugars	47% 34g	1.2% 0.88g	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% 0g	0.47% 0.34g	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	% 0g	% 0.33g	g per day for Men 19-50 years
Sucrose	% 34g	% 0.21g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	19.7% 11g	9.7% 5.43g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	35.8% 322μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.5% 0.11mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.3% 1.5mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.14% 0.054mg	24% 0.31mg	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	NA	25% 101μg	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	NA	58.3% 52.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.58% 0.84mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.62% 10.3μg	302% 363μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	10.3% 103mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	279% 2.5mg	12% 0.11mg	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	211% 17mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	77% 323mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	23.4% 0.54mg	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	62.4% 437mg	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	30% 1013mg	14.3% 486mg	3400mg per day for Men 19-50 years
Selenium	17.5% 9.64μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	0.052% 1.94g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Chocolate 70% VS Cooked Broccoli Raab per 5 oz

Compare the macro and micronutrient content in 5 oz of Dark Chocolate 70% versus 5 oz of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dark Chocolate 70% vs Cooked Broccoli Raab:

• 5 oz of Cooked Broccoli Raab contain 113.5 times more Vitamin A, 5 times more Vitamin B1, 1.8 times more Vitamin B2, 1.9 times more Vitamin B3, 5.8 times more Vitamin B6, 4.3 times more Vitamin E and 35.1 times more Vitamin K than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate 70% and Cooked Broccoli Raab provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Dark Chocolate 70% have insufficient amounts of Vitamin A
• Both Dark Chocolate, 70-85% Cacao Solids as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Dark Chocolate 70% vs Cooked Broccoli Raab:

• 5 ounces of Dark Chocolate 70% have 23.6 times more Copper, 9.4 times more Iron, 8.4 times more Magnesium, 5.1 times more Manganese, 3.8 times more Phosphorus, 2.1 times more Potassium, 5.2 times more Selenium and 6.1 times more Zinc than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 1.6 times more Calcium, 2.8 times more Sodium and 66.7 times more Water than Dark Chocolate, 70-85% Cacao Solids.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dark Chocolate 70% have 23.9 times more Energy, 81.9 times more Fat, 275.3 times more Saturated Fat, 39.4 times more Omega 6, 14.7 times more Carbohydrate, 38.7 times more Sugars, 3.9 times more Fiber and 2 times more Protein than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 5.9 times more Omega 3 than Dark Chocolate, 70-85% Cacao Solids.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6