Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Cocoa, dry powder, unsweetened, processed with alkali

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cocoa, dry powder, unsweetened, processed with alkali	17%	28%	55%

Macro Nutrients

	Frozen Broccoli Spears	Cocoa, dry powder, unsweetened, processed with alkali	Recommended Dietary Allowance
Energy	2% 57.5kcal	15% 437kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	48% 15.4g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	4.9% 0.83g	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	89% 116g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	4.8% 3.5g	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	156% 59g	38g per day for Men 19-50 years
Protein	11% 6.07g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cocoa, dry powder, unsweetened, processed with alkali	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	70.2% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	18% 0.23mg	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	46.6% 187μg	16% 63.5μg	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	151% 136mg	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	18% 2.68mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cocoa, dry powder, unsweetened, processed with alkali	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	795% 7.16mg	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	18% 1.43mg	385% 30.8mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	225% 945mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	322% 7.4mg	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	16.7% 117mg	206% 1445mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	146% 4979mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	47.6% 26μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	115% 12.6mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.14% 5.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cocoa, dry powder, unsweetened, processed with alkali per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Cocoa, dry powder, unsweetened, processed with alkali to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Cocoa, dry powder, unsweetened, processed with alkali:

• 7 ounces of Frozen Broccoli Spears have more Vitamin A, 1.5 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin C, 13.5 times more Vitamin E and 42.3 times more Vitamin K than Cocoa, dry powder, unsweetened, processed with alkali.
• While 7 oz of Cocoa, dry powder, unsweetened, processed with alkali contain 1.5 times more Vitamin B1, 4 times more Vitamin B2 and 5.2 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cocoa, dry powder, unsweetened, processed with alkali provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Cocoa, dry powder, unsweetened, processed with alkali have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Frozen Broccoli Spears as well as Cocoa, dry powder, unsweetened, processed with alkali have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Cocoa, dry powder, unsweetened, processed with alkali:

• 7 ounces of Frozen Broccoli Spears have 33.5 times more Water than Cocoa, dry powder, unsweetened, processed with alkali.
• While 7 oz of Cocoa, dry powder, unsweetened, processed with alkali contain 2.7 times more Calcium, 100.2 times more Copper, 21.6 times more Iron, 29.8 times more Magnesium, 14.6 times more Manganese, 12.3 times more Phosphorus, 10 times more Potassium, 6.9 times more Selenium and 18.7 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have more Omega 3 than Cocoa, dry powder, unsweetened, processed with alkali.
• While 7 oz of Cocoa, dry powder, unsweetened, processed with alkali contain 7.6 times more Energy, 38.5 times more Fat, 149.2 times more Saturated Fat, 11.4 times more Omega 6, 10.9 times more Carbohydrate, 9.9 times more Fiber and 5.9 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cocoa, dry powder, unsweetened, processed with alkali offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6
• 7 ounces of Cocoa, dry powder, unsweetened, processed with alkali provide inadequate amounts of Omega 3