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

Macros Ratio

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

Macro Nutrients

	Cocoa, dry powder, unsweetened, processed with alkali	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	15% 437kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	48% 15.4g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	4.02% 2.9g	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	156% 59g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	64% 36g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

• Cocoa, dry powder, unsweetened, processed with alkali has 1.5 times more Vitamin B1, 4 times more Vitamin B2 and 5.2 times more Vitamin B3 than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 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.
• Both Cocoa, dry powder, unsweetened, processed with alkali and Frozen Broccoli Spears have similar amounts of Vitamin B5 per 7 oz.
• Both Cocoa, dry powder, unsweetened, processed with alkali as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Cocoa, dry powder, unsweetened, processed with alkali has 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.
• While Frozen Broccoli Spears contain 33.5 times more Water than Cocoa, dry powder, unsweetened, processed with alkali.
• Both Cocoa, dry powder, unsweetened, processed with alkali and Frozen Broccoli Spears have similar amounts of Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cocoa, dry powder, unsweetened, processed with alkali has 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.
• While Frozen Broccoli Spears contain more Omega 3 than Cocoa, dry powder, unsweetened, processed with alkali.
• Both Cocoa, dry powder, unsweetened, processed with alkali and Frozen Broccoli Spears have similar amounts of Sugars per 7 oz.
• Both Cocoa, dry powder, unsweetened, processed with alkali as well as Frozen Broccoli Spears have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.