Comparing Nutrients in 100 grams Boiled Broccoli VS Powder No Sugar Added Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Powder No Sugar Added Cocoa Mix	16%	7%	77%

Macro Nutrients

	Boiled Broccoli	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Energy	1.2% 35kcal	13% 377kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	5.55% 1.78g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	0.46% 0.078g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.52% 7.18g	55.3% 72g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	52% 37.7g	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	1.02% 0.74g	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	% 0.49g	NA	g per day for Men 19-50 years
Sucrose	% 0.08g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	27.7% 15.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	6.78% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	24.5% 0.32mg	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	27% 108μg	3.5% 14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	49% 1.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	72% 65mg	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	9.67% 1.45mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	0.58% 0.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Calcium	4% 40mg	57.6% 576mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	81% 0.73mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	8.38% 0.67mg	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	49.5% 208mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	29% 0.67mg	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	9.57% 67mg	128% 893mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	79.5% 2702mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	30.7% 17μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	58.4% 876mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	31.3% 3.44mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.092% 3.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Powder No Sugar Added Cocoa Mix:

• Boiled and Drained Broccoli has 19.3 times more Vitamin A, 7.7 times more Vitamin B9, more Vitamin C, 36.3 times more Vitamin E and 201.6 times more Vitamin K than Powder No Sugar Added Cocoa Mix.
• While Powder No Sugar Added Cocoa Mix contains 4.2 times more Vitamin B1, 11.4 times more Vitamin B2, 2 times more Vitamin B3, 6.2 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin B12 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Powder No Sugar Added Cocoa Mix have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Broccoli vs Powder No Sugar Added Cocoa Mix:

• Boiled and Drained Broccoli has 26.3 times more Water than Powder No Sugar Added Cocoa Mix.
• While Powder No Sugar Added Cocoa Mix contains 14.4 times more Calcium, 12 times more Copper, 7.4 times more Iron, 9.9 times more Magnesium, 3.4 times more Manganese, 13.3 times more Phosphorus, 9.2 times more Potassium, 10.6 times more Selenium, 21.4 times more Sodium and 7.6 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Broccoli has 39.7 times more Omega 3 than Powder No Sugar Added Cocoa Mix.
• While Powder No Sugar Added Cocoa Mix contains 10.8 times more Energy, 7.3 times more Fat, 22.5 times more Saturated Fat, 10 times more Carbohydrate, 27.1 times more Sugars, 2.3 times more Fiber and 6.5 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Powder No Sugar Added Cocoa Mix have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 g.