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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
No Sugar Added Chocolate Powder	10%	12%	78%

Macro Nutrients

	Broccoli	No Sugar Added Chocolate Powder	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	24% 695kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	9.2% 8.93g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0% 0g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	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	10% 13g	104% 136g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	47.5% 18g	38g per day for Men 19-50 years
Protein	10% 5.6g	32.2% 18g	56g per day for Men 19-50 years

Vitamins

	Broccoli	No Sugar Added Chocolate Powder	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	248% 2.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	318% 51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	31.3% 125μg	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	197% 177mg	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	10.3% 1.55mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	No Sugar Added Chocolate Powder	Recommended Dietary Allowance
Calcium	9.33% 93mg	180% 1804mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	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	18% 1.45mg	81% 6.5mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	194% 814mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	18.7% 131mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	100% 3384mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	78.7% 43.3μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	66% 992mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	246% 27mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.4% 14.7g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 9 times more Vitamin B9, 1.6 times more Vitamin C, more Vitamin E and more Vitamin K than No Sugar Added Chocolate Powder.
• While No Sugar Added Chocolate Powder contains 21.1 times more Vitamin B1, 3 times more Vitamin B2, 40.1 times more Vitamin B3 and 10.4 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli 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 Broccoli vs No Sugar Added Chocolate Powder:

• Raw Broccoli has 12.1 times more Water than No Sugar Added Chocolate Powder.
• While No Sugar Added Chocolate Powder contains 19.3 times more Calcium, 37.1 times more Copper, 4.5 times more Iron, 19.5 times more Magnesium, 7.6 times more Phosphorus, 5.4 times more Potassium, 8.7 times more Selenium, 15.2 times more Sodium and 33.3 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 7 ounces:

• No Sugar Added Chocolate Powder contains 10.3 times more Energy, 12.2 times more Fat, 3.2 times more Omega 3, 33.1 times more Omega 6, 10.3 times more Carbohydrate, 16 times more Sugars, 3.5 times more Fiber and 3.2 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as No Sugar Added Chocolate Powder have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.