Comparing Nutrients in 7 ounces Powder Cocoa Mix VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Powder Cocoa Mix	7%	9%	84%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Powder Cocoa Mix	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	27.2% 790kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.94g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	14.7% 4.7g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	128% 166g	8.2% 10.6g	130g per day for Men 19-50 years
Sugars	179% 130g	4.02% 2.9g	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	19.3% 7.34g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.2% 1.12mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.27% 1.16mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	20% 0.26mg	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	2.98% 12μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	29% 0.69μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	88.4% 79.6mg	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	2.5% 0.38mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	26.4% 264mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	63% 0.57mg	9.5% 0.085mg	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	29.5% 2.36mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	39.2% 165mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	23.2% 0.53mg	28% 0.64mg	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	89.3% 625mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	41.6% 1413mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	66.7% 1000mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	0.08% 2.98g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Powder Cocoa Mix VS Boiled Spears Frozen Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Powder Cocoa Mix versus 7 oz of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Powder Cocoa Mix vs Boiled Spears Frozen Broccoli:

• 7 ounces of Powder Cocoa Mix have 1.7 times more Vitamin B1, 7 times more Vitamin B2, 1.3 times more Vitamin B3, 3.3 times more Vitamin B5 and more Vitamin B12 than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 51 times more Vitamin A, 5 times more Vitamin B9, 200.5 times more Vitamin C, 6.9 times more Vitamin E and 97.9 times more Vitamin K than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Powder Cocoa Mix have insufficient amounts of Vitamin A, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• 7 ounces of Boiled Spears Frozen Broccoli have insufficient amounts of Vitamin B12
• Both Powder Cocoa Mix as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Powder Cocoa Mix vs Boiled Spears Frozen Broccoli:

• 7 ounces of Powder Cocoa Mix have 2.6 times more Calcium, 6.7 times more Copper, 2 times more Iron, 4.2 times more Magnesium, 5.7 times more Phosphorus, 4 times more Potassium, 2.6 times more Selenium, 21 times more Sodium and 4.9 times more Zinc than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 60.5 times more Water than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Boiled Spears Frozen Broccoli contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Powder Cocoa Mix have 14.2 times more Energy, 36.4 times more Fat, 132.1 times more Saturated Fat, 15.6 times more Carbohydrate, 44.6 times more Sugars, 1.2 times more Fiber and 2.2 times more Protein than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 14 times more Omega 3 than Powder Cocoa Mix.
• 7 ounces of Powder Cocoa Mix provide inadequate amounts of Omega 3
• 7 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Powder Cocoa Mix as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in seven ounces.