Comparing Nutrients in 100 grams Prepared With Water Powder Cocoa Mix VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Prepared With Water Powder Cocoa Mix	7%	9%	84%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Prepared With Water Powder Cocoa Mix	Boiled Broccoli	Recommended Dietary Allowance
Energy	1.9% 55kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.088% 0.015g	0.3% 0.051g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.88% 11.5g	5.52% 7.18g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	1.9% 1.4g	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	1.02% 0.74g	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	% 0.49g	g per day for Men 19-50 years
Sucrose	NA	% 0.08g	g per day for Men 19-50 years
Fiber	1.3% 0.5g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	1.64% 0.92g	4.25% 2.38g	56g per day for Men 19-50 years

Vitamins

	Prepared With Water Powder Cocoa Mix	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.56% 77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.1% 0.013mg	5.25% 0.063mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.51% 0.081mg	3.46% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.46% 0.12mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.23% 0.016mg	15.4% 0.2mg	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	0.25% 1μg	27% 108μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.1% 0.05μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	72% 65mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.2% 0.03mg	9.67% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	118% 141μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared With Water Powder Cocoa Mix	Boiled Broccoli	Recommended Dietary Allowance
Calcium	2.1% 21mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	5.33% 0.048mg	6.78% 0.061mg	0.9mg per day for Men 19-50 years
Fluoride	1.54% 61.4μg	0.1% 4μg	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	2.13% 0.17mg	8.38% 0.67mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	1.6% 0.037mg	8.43% 0.19mg	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	6.14% 43mg	9.57% 67mg	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	8.6% 293mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	4.87% 73mg	2.73% 41mg	1500mg per day for Men 19-50 years
Zinc	1.9% 0.21mg	4.1% 0.45mg	11mg per day for Men 19-50 years
Water	2.33% 86.3g	2.4% 89.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Prepared With Water Powder Cocoa Mix vs Boiled Broccoli:

• Prepared With Water Powder Cocoa Mix has more Vitamin B12 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 4.8 times more Vitamin B1, 1.6 times more Vitamin B2, 6.8 times more Vitamin B3, 5 times more Vitamin B5, 12.5 times more Vitamin B6, 108 times more Vitamin B9, more Vitamin C, 48.3 times more Vitamin E and 1411 times more Vitamin K than Prepared With Water Powder Cocoa Mix.

Comparing minerals per 100 grams for Prepared With Water Powder Cocoa Mix vs Boiled Broccoli:

• Prepared With Water Powder Cocoa Mix has 15.4 times more Fluoride and 1.8 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.9 times more Calcium, 1.3 times more Copper, 3.9 times more Iron, 1.8 times more Magnesium, 5.2 times more Manganese, 1.6 times more Phosphorus, 3 times more Potassium, 2.3 times more Selenium and 2.1 times more Zinc than Prepared With Water Powder Cocoa Mix.
• Both Prepared With Water Powder Cocoa Mix and Boiled and Drained Broccoli have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Prepared With Water Powder Cocoa Mix has 1.6 times more Energy, 4.2 times more Saturated Fat, 1.6 times more Carbohydrate and 6.5 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Omega 3, 6.6 times more Fiber and 2.6 times more Protein than Prepared With Water Powder Cocoa Mix.
• Both Prepared With Water Powder Cocoa Mix as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.