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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Prepared With Water Powder Cocoa Mix	7%	9%	84%

Macro Nutrients

	Frozen Chopped Broccoli	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Energy	0.9% 26kcal	1.9% 55kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	0.088% 0.015g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.68% 4.8g	8.88% 11.5g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	12.5% 9.03g	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	1.14% 0.83g	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	% 0.75g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	1.3% 0.5g	38g per day for Men 19-50 years
Protein	5% 2.8g	1.64% 0.92g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Vitamin A	5.78% 52μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	1.1% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	0.51% 0.081mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	2.46% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	1.23% 0.016mg	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	16.8% 67μg	0.25% 1μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.1% 0.05μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	62.7% 56.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.13% 1.22mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	5.6% 56mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	5.33% 0.048mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.54% 61.4μg	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	10% 0.81mg	2.13% 0.17mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	1.6% 0.037mg	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	7.14% 50mg	6.14% 43mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	2.9% 99mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	4.87% 73mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.33% 86.3g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, 4.1 times more Vitamin B1, 1.2 times more Vitamin B2, 5.8 times more Vitamin B3, 2.3 times more Vitamin B5, 8.1 times more Vitamin B6, 67 times more Vitamin B9, more Vitamin C, 40.7 times more Vitamin E and 811 times more Vitamin K than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.

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

• Frozen Chopped Broccoli, Unprepared has 2.7 times more Calcium, 4.8 times more Iron, 1.5 times more Magnesium, 7.9 times more Manganese, 2.1 times more Potassium, 4 times more Selenium and 2.3 times more Zinc than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 1.3 times more Copper and 3 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Prepared With Water Powder Cocoa Mix have similar amounts of Phosphorus and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Frozen Chopped Broccoli, Unprepared has more Omega 3, 6 times more Fiber and 3.1 times more Protein than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 2.1 times more Energy, 7.5 times more Saturated Fat, 2.4 times more Carbohydrate and 6.7 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Prepared With Water Powder Cocoa Mix have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.