Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS No Sugar Added Chocolate Powder

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
No Sugar Added Chocolate Powder	10%	12%	78%

Macro Nutrients

	Frozen Chopped Broccoli	No Sugar Added Chocolate Powder	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	24% 695kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	9.2% 8.93g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0% 0g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	19% 3.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	104% 136g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	74.6% 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	2.27% 1.65g	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	% 1.5g	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	47.5% 18g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	32.2% 18g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	No Sugar Added Chocolate Powder	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	248% 2.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	318% 51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	278% 3.6mg	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	33.2% 133μg	3.47% 14μg	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	124% 112mg	120% 108mg	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	16% 2.42mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	No Sugar Added Chocolate Powder	Recommended Dietary Allowance
Calcium	11% 111mg	180% 1804mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	401% 3.6mg	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	20% 1.6mg	81% 6.5mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	194% 814mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	NA	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% 99mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	100% 3384mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	78.7% 43.3μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	66% 992mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	246% 27mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.4% 14.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs No Sugar Added Chocolate Powder:

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, 9.6 times more Vitamin B9, more Vitamin E and more Vitamin K than No Sugar Added Chocolate Powder.
• While No Sugar Added Chocolate Powder contains 28.3 times more Vitamin B1, 3.6 times more Vitamin B2, 54.5 times more Vitamin B3 and 14 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and No Sugar Added Chocolate Powder have similar amounts of Vitamin C per 7 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as No Sugar Added Chocolate Powder have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs No Sugar Added Chocolate Powder:

• Frozen Chopped Broccoli, Unprepared has 12.4 times more Water than No Sugar Added Chocolate Powder.
• While No Sugar Added Chocolate Powder contains 16.2 times more Calcium, 47.8 times more Copper, 4 times more Iron, 22.8 times more Magnesium, 10 times more Phosphorus, 8 times more Potassium, 7.8 times more Selenium, 20.8 times more Sodium and 28.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 7 ounces:

• No Sugar Added Chocolate Powder contains 13.5 times more Energy, 15.5 times more Fat, 1.9 times more Omega 3, 52.4 times more Omega 6, 14.3 times more Carbohydrate, 20.2 times more Sugars, 3 times more Fiber and 3.2 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as No Sugar Added Chocolate Powder have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.