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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Powder No Sugar Added Cocoa Mix	16%	7%	77%

Macro Nutrients

	Frozen Chopped Broccoli	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	25.8% 748kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	6.14% 5.95g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	11% 3.53g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.91% 0.15g	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	110% 143g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	103% 74.7g	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	39% 15g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	55% 30.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	214% 2.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	13.4% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	152% 7.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	48.5% 0.63mg	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	6.95% 27.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	98% 2.34μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	124% 112mg	0% 0mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Calcium	11% 111mg	114% 1143mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	161% 1.45mg	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	123% 9.84mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	98% 413mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	57.4% 1.3mg	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	253% 1772mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	158% 5362mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	61% 33.5μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	116% 1738mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	62% 6.83mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.18% 6.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Powder No Sugar Added Cocoa Mix per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Powder No Sugar Added Cocoa Mix to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Frozen Chopped Broccoli have 13 times more Vitamin A, 4.8 times more Vitamin B9, more Vitamin C, 30.5 times more Vitamin E and 115.9 times more Vitamin K than Powder No Sugar Added Cocoa Mix.
• While 7 oz of Powder No Sugar Added Cocoa Mix contain 5 times more Vitamin B1, 14.6 times more Vitamin B2, 2.3 times more Vitamin B3, 13.7 times more Vitamin B5, 2.4 times more Vitamin B6 and more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12
• 7 ounces of Powder No Sugar Added Cocoa Mix have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Powder No Sugar Added Cocoa Mix have insufficient amounts of Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 26.9 times more Water than Powder No Sugar Added Cocoa Mix.
• While 7 oz of Powder No Sugar Added Cocoa Mix contain 10.3 times more Calcium, 19.2 times more Copper, 6.1 times more Iron, 11.6 times more Magnesium, 2.3 times more Manganese, 17.9 times more Phosphorus, 12.7 times more Potassium, 6 times more Selenium, 36.5 times more Sodium and 7.2 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 35 times more Omega 3 than Powder No Sugar Added Cocoa Mix.
• While 7 oz of Powder No Sugar Added Cocoa Mix contain 14.5 times more Energy, 10.3 times more Fat, 40.4 times more Saturated Fat, 15 times more Carbohydrate, 27.9 times more Sugars, 2.5 times more Fiber and 5.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 7 ounces of Powder No Sugar Added Cocoa Mix provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Powder No Sugar Added Cocoa Mix provide inadequate amounts of Omega 6 in seven ounces.