Comparing Nutrients in 100 grams Dark Chocolate 70% VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dark Chocolate 70%	5%	64%	31%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Dark Chocolate 70%	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	20.6% 598kcal	0.97% 28kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.6g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	76.6% 24.5g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	2.63% 0.042g	1.6g per day for Men 19-50 years
Omega 6	7.18% 1.22g	0.076% 0.013g	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	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	33% 24g	2.03% 1.47g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 24g	NA	g per day for Men 19-50 years
Fiber	28.7% 11g	7.9% 3g	38g per day for Men 19-50 years
Protein	14% 7.8g	5.54% 3.1g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	5.67% 51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	6.23% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.56% 1.05mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.36% 0.42mg	5.5% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.92% 0.038mg	10% 0.13mg	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	14% 56μg	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	44.6% 40mg	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	8.8% 1.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.1% 7.3μg	73.4% 88μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	7.3% 73mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	3.78% 0.034mg	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	149% 12mg	7.63% 0.61mg	8mg per day for Men 19-50 years
Magnesium	54.3% 228mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	9.7% 0.22mg	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	7% 49mg	700mg per day for Men 19-50 years
Potassium	21% 715mg	4.18% 142mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	2.55% 0.28mg	11mg per day for Men 19-50 years
Water	0.037% 1.37g	2.45% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Chocolate 70% VS Cooked Chopped Frozen Broccoli per 100 g

Compare the macro and micronutrient content in 100 g of Dark Chocolate 70% versus 100 g of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Dark Chocolate 70% vs Cooked Chopped Frozen Broccoli:

• 100 grams of Dark Chocolate 70% have 2.3 times more Vitamin B3 and 1.5 times more Vitamin B5 than Cooked Chopped Frozen Broccoli.
• While 100 g of Boiled Chopped Frozen Broccoli contain 25.5 times more Vitamin A, 1.6 times more Vitamin B1, 3.4 times more Vitamin B6, 2.2 times more Vitamin E and 12.1 times more Vitamin K than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate 70% and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Dark Chocolate 70% have insufficient amounts of Vitamin A
• Both Dark Chocolate, 70-85% Cacao Solids as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Dark Chocolate 70% vs Cooked Chopped Frozen Broccoli:

• 100 grams of Dark Chocolate 70% have 2.2 times more Calcium, 52.1 times more Copper, 19.5 times more Iron, 17.5 times more Magnesium, 8.7 times more Manganese, 6.3 times more Phosphorus, 5 times more Potassium, 9.7 times more Selenium and 11.8 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 100 g of Boiled Chopped Frozen Broccoli contain 66.2 times more Water than Dark Chocolate, 70-85% Cacao Solids.
• 100 grams of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dark Chocolate 70% have 21.4 times more Energy, 355 times more Fat, 1361.1 times more Saturated Fat, 93.8 times more Omega 6, 8.6 times more Carbohydrate, 16.3 times more Sugars, 3.6 times more Fiber and 2.5 times more Protein than Cooked Chopped Frozen Broccoli.
• Both Dark Chocolate 70% and Cooked Chopped Frozen Broccoli offer comparable quantities of Omega 3 per 100 grams.
• 100 grams of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6