Comparing Nutrients in 7 ounces Prepared With Water Powder Cocoa Mix VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Prepared With Water Powder Cocoa Mix	7%	9%	84%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Prepared With Water Powder Cocoa Mix	Boiled Broccoli	Recommended Dietary Allowance
Energy	3.76% 109kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	11% 14.2g	130g per day for Men 19-50 years
Sugars	24.7% 18g	3.8% 2.76g	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	2.03% 1.47g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	2.6% 0.99g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	3.26% 1.83g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Prepared With Water Powder Cocoa Mix	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.15% 0.026mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1% 0.16mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.44% 0.032mg	30.5% 0.4mg	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	0.5% 2μg	53.6% 214μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.13% 0.099μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	143% 129mg	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	0.4% 0.06mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	233% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared With Water Powder Cocoa Mix	Boiled Broccoli	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	3.05% 122μg	0.2% 7.94μg	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	4.2% 0.34mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	3.2% 0.073mg	16.7% 0.38mg	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	12% 85.3mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	5.78% 196mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	9.66% 145mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Prepared With Water Powder Cocoa Mix vs Boiled Broccoli:

• Prepared With Water Powder Cocoa Mix has more Vitamin B12 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 4.8 times more Vitamin B1, 1.6 times more Vitamin B2, 6.8 times more Vitamin B3, 5 times more Vitamin B5, 12.5 times more Vitamin B6, 108 times more Vitamin B9, more Vitamin C, 48.3 times more Vitamin E and 1411 times more Vitamin K than Prepared With Water Powder Cocoa Mix.

Comparing minerals per 7 ounces for Prepared With Water Powder Cocoa Mix vs Boiled Broccoli:

• Prepared With Water Powder Cocoa Mix has 15.4 times more Fluoride and 1.8 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.9 times more Calcium, 1.3 times more Copper, 3.9 times more Iron, 1.8 times more Magnesium, 5.2 times more Manganese, 1.6 times more Phosphorus, 3 times more Potassium, 2.3 times more Selenium and 2.1 times more Zinc than Prepared With Water Powder Cocoa Mix.
• Both Prepared With Water Powder Cocoa Mix and Boiled and Drained Broccoli have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Prepared With Water Powder Cocoa Mix has 1.6 times more Energy, 4.2 times more Saturated Fat, 1.6 times more Carbohydrate and 6.5 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Omega 3, 6.6 times more Fiber and 2.6 times more Protein than Prepared With Water Powder Cocoa Mix.
• Both Prepared With Water Powder Cocoa Mix as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.