Comparing Nutrients in 100 grams Dark Chocolate 70% VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dark Chocolate 70%	5%	64%	31%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Dark Chocolate 70%	Boiled Broccoli	Recommended Dietary Allowance
Energy	20.6% 598kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.6g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	76.6% 24.5g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	7.18% 1.22g	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	35.3% 46g	5.52% 7.18g	130g per day for Men 19-50 years
Sugars	33% 24g	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	0% 0g	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	% 0g	% 0.49g	g per day for Men 19-50 years
Sucrose	% 24g	% 0.08g	g per day for Men 19-50 years
Fiber	28.7% 11g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	14% 7.8g	4.25% 2.38g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	8.56% 77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	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	6.56% 1.05mg	3.46% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.36% 0.42mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.92% 0.038mg	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	NA	27% 108μg	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	NA	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	3.93% 0.59mg	9.67% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.1% 7.3μg	118% 141μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Boiled Broccoli	Recommended Dietary Allowance
Calcium	7.3% 73mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	6.78% 0.061mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	149% 12mg	8.38% 0.67mg	8mg per day for Men 19-50 years
Magnesium	54.3% 228mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	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	44% 308mg	9.57% 67mg	700mg per day for Men 19-50 years
Potassium	21% 715mg	8.6% 293mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2.73% 41mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	4.1% 0.45mg	11mg per day for Men 19-50 years
Water	0.037% 1.37g	2.4% 89.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dark Chocolate 70% vs Boiled Broccoli:

• Dark Chocolate, 70-85% Cacao Solids have 1.9 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 38.5 times more Vitamin A, 1.9 times more Vitamin B1, 1.6 times more Vitamin B2, 1.5 times more Vitamin B5, 5.3 times more Vitamin B6, 2.5 times more Vitamin E and 19.3 times more Vitamin K than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate, 70-85% Cacao Solids as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Dark Chocolate 70% vs Boiled Broccoli:

• Dark Chocolate, 70-85% Cacao Solids have 1.8 times more Calcium, 29 times more Copper, 17.8 times more Iron, 10.9 times more Magnesium, 10.1 times more Manganese, 4.6 times more Phosphorus, 2.4 times more Potassium, 4.3 times more Selenium and 7.4 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.1 times more Sodium and 65.1 times more Water than Dark Chocolate, 70-85% Cacao Solids.

Comparison of macro-nutrients per 100 grams:

• Dark Chocolate, 70-85% Cacao Solids have 17.1 times more Energy, 103.9 times more Fat, 310.1 times more Saturated Fat, 23.9 times more Omega 6, 6.4 times more Carbohydrate, 17.3 times more Sugars, 3.3 times more Fiber and 3.3 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.5 times more Omega 3 and more Fructose than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate, 70-85% Cacao Solids as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.