Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Baking chocolate, unsweetened, liquid

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Baking chocolate, unsweetened, liquid	8%	69%	23%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Baking chocolate, unsweetened, liquid	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	32.3% 937kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	157% 50g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	118% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	55.3% 72g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	0% 0g	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	15.7% 5.95g	95% 36g	38g per day for Men 19-50 years
Protein	11% 6.15g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Baking chocolate, unsweetened, liquid	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	42.6% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	26% 4.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	6.1% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	11% 0.14mg	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	27.8% 111μg	9.43% 37.7μg	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	88.4% 79.6mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17.5% 2.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Baking chocolate, unsweetened, liquid	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	421% 3.8mg	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	15% 1.2mg	103% 8.24mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	125% 526mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	142% 3.27mg	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	14% 97mg	96% 675mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	68% 2314mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	28.5% 15.7μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	66.4% 7.3mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.048% 1.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Baking chocolate, unsweetened, liquid per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Baking chocolate, unsweetened, liquid to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Baking chocolate, unsweetened, liquid:

• 7 ounces of Cooked Chopped Frozen Broccoli have 51 times more Vitamin A, 1.8 times more Vitamin B5, 1.8 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin C than Baking chocolate, unsweetened, liquid.
• While 7 oz of Baking chocolate, unsweetened, liquid contain 3.4 times more Vitamin B2 and 4.6 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Baking chocolate, unsweetened, liquid provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Baking chocolate, unsweetened, liquid have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Baking chocolate, unsweetened, liquid have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Baking chocolate, unsweetened, liquid:

• 7 ounces of Cooked Chopped Frozen Broccoli have 100.8 times more Water than Baking chocolate, unsweetened, liquid.
• While 7 oz of Baking chocolate, unsweetened, liquid contain 1.6 times more Calcium, 56.2 times more Copper, 6.8 times more Iron, 20.4 times more Magnesium, 7.4 times more Manganese, 6.9 times more Phosphorus, 8.2 times more Potassium, 11.3 times more Selenium and 13.1 times more Zinc than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chopped Frozen Broccoli have more Sugars than Baking chocolate, unsweetened, liquid.
• While 7 oz of Baking chocolate, unsweetened, liquid contain 16.9 times more Energy, 397.5 times more Fat, 1405 times more Saturated Fat, 14.3 times more Omega 3, 776.9 times more Omega 6, 6.8 times more Carbohydrate, 6 times more Fiber and 3.9 times more Protein than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6