Comparing Nutrients in 100 grams Cocoa, dry powder, hi-fat or breakfast, processed with alkali VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, hi-fat or breakfast, processed with alkali	14%	45%	41%
Broccoli	27%	8%	65%

Macro Nutrients

	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Broccoli	Recommended Dietary Allowance
Energy	16.5% 479kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	24.4% 23.7g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	39.5% 12.6g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.94% 0.063g	1.6g per day for Men 19-50 years
Omega 6	4.52% 0.77g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.2% 49.7g	5.1% 6.64g	130g per day for Men 19-50 years
Sugars	2.1% 1.53g	2.34% 1.7g	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	NA	0.94% 0.68g	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	% 0.1g	g per day for Men 19-50 years
Fiber	89.2% 34g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	30% 17g	5.04% 2.82g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.44% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.67% 0.08mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.5% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	13.5% 0.18mg	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	9.5% 38μg	15.8% 63μg	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	99% 89.2mg	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	1.2% 0.18mg	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.67% 4.4μg	84.7% 102μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Broccoli	Recommended Dietary Allowance
Calcium	12% 122mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	401% 3.6mg	5.44% 0.049mg	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	181% 14.5mg	9.13% 0.73mg	8mg per day for Men 19-50 years
Magnesium	113% 476mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	NA	9.13% 0.21mg	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	108% 758mg	9.43% 66mg	700mg per day for Men 19-50 years
Potassium	73.8% 2509mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	0.081% 3g	2.4% 89.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cocoa, dry powder, hi-fat or breakfast, processed with alkali vs Broccoli:

• Cocoa, dry powder, hi-fat or breakfast, processed with alkali has 3.2 times more Vitamin B2 and 2.8 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.7 times more Vitamin B9, more Vitamin C, 4.3 times more Vitamin E and 23.1 times more Vitamin K than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali and Raw Broccoli have similar amounts of Vitamin B1 and Vitamin B6 per 100 g.
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cocoa, dry powder, hi-fat or breakfast, processed with alkali vs Broccoli:

• Cocoa, dry powder, hi-fat or breakfast, processed with alkali has 2.6 times more Calcium, 73.7 times more Copper, 19.9 times more Iron, 22.7 times more Magnesium, 11.5 times more Phosphorus, 7.9 times more Potassium, 4.9 times more Selenium and 16.3 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Sodium and 29.8 times more Water than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.

Comparison of macro-nutrients per 100 grams:

• Cocoa, dry powder, hi-fat or breakfast, processed with alkali has 14.1 times more Energy, 64.1 times more Fat, 110.9 times more Saturated Fat, 15.7 times more Omega 6, 7.5 times more Carbohydrate, 13 times more Fiber and 6 times more Protein than Raw Broccoli.
• While Raw Broccoli contains more Omega 3 than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali and Raw Broccoli have similar amounts of Sugars per 100 g.
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.