Comparing Nutrients in 14 ounces Boiled BroccoliVS Powder Cocoa Mix

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Powder Cocoa Mix

84%

14 oz ▼

Macro Nutrients

Boiled Broccolivs Powder Cocoa Mix

4.8%139kcal

Energy

54.5%1580kcal

139 kcalvs1580 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.68%1.63g

Fat

16.4%16g

1.63 gvs16 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.98%0.31g

Saturated Fat

29.5%9.43g

0.31 gvs9.43 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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29.5%0.47g

Omega 3

0.74%0.012g

0.47 gvs0.012 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.2%0.2g

Omega 6

2.5%0.42g

0.2 gvs0.42 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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22%28.5g

Carbohydrate

256%332g

28.5 gvs332 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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7.6%5.5g

Sugars

359%260g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

5.5 gvs260 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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4.05%2.94g

Fructose

≤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]

2.94 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.94g

Glucose

1.94 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.32g

Sucrose

0.32 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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34.5%13g

Fiber

38.6%14.7g

13 gvs14.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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17%9.45g

Protein

47.3%26.5g

9.45 gvs26.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Broccolivs Powder Cocoa Mix

34%306μg

Vitamin A

0.44%3.97μg

RAE, retinol activity equivalents

306 μgvs3.97 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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21%0.25mg

Vitamin B1

31.8%0.38mg

Thiamine

0.25 mgvs0.38 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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37.6%0.49mg

Vitamin B2

172%2.24mg

Riboflavin

0.49 mgvs2.24 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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13.7%2.2mg

Vitamin B3

14.5%2.33mg

Niacin, nicotinic acid, niacinamide

2.2 mgvs2.33 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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49%2.44mg

Vitamin B5

71%3.54mg

Pantothenic acid

2.44 mgvs3.54 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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61%0.79mg

Vitamin B6

35%0.45mg

Pyridoxine

0.79 mgvs0.45 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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107%429μg

Vitamin B9

5.95%24μg

Folates and Folic Acid

429 μgvs24 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

58%1.4μg

Cobalamin

0 μgvs1.4 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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286%258mg

Vitamin C

0.88%0.79mg

Ascorbic acid

258 mgvs0.79 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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38.4%5.75mg

Vitamin E

5.03%0.75mg

Tocopherols and Tocotrienols

5.75 mgvs0.75 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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467%560μg

Vitamin K

2.98%3.57μg

Phytomenadione or phylloquinone

560 μgvs3.57 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Broccolivs Powder Cocoa Mix

16%159mg

Calcium

52.8%528mg

159 mgvs528 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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27%0.24mg

Copper

126%1.14mg

0.24 mgvs1.14 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.4%16μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

16 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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33.2%2.66mg

Iron

59%4.72mg

2.66 mgvs4.72 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20%83.3mg

Magnesium

78.4%329mg

83.3 mgvs329 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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33.5%0.77mg

Manganese

46.4%1.07mg

0.77 mgvs1.07 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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38%266mg

Phosphorus

179%1250mg

266 mgvs1250 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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34.2%1163mg

Potassium

83%2826mg

1163 mgvs2826 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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11.5%6.35μg

Selenium

36%20μg

6.35 μgvs20 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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11%163mg

Sodium

133%2000mg

163 mgvs2000 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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16.2%1.8mg

Zinc

52.7%5.8mg

1.8 mgvs5.8 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.57%354g

Water

0.16%5.95g

354 gvs5.95 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Powder Cocoa Mix:

Boiled and Drained Broccoli has 77 times more Vitamin A, 1.8 times more Vitamin B6, 18 times more Vitamin B9, 324.5 times more Vitamin C, 7.6 times more Vitamin E and 156.8 times more Vitamin K than Powder Cocoa Mix.
While Powder Cocoa Mix contains 1.5 times more Vitamin B1, 4.6 times more Vitamin B2, 1.4 times more Vitamin B5 and more Vitamin B12 than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Powder Cocoa Mix have similar amounts of Vitamin B3 per 14 oz.
Both Boiled and Drained Broccoli as well as Powder Cocoa Mix have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Broccoli vs Powder Cocoa Mix:

Boiled and Drained Broccoli has 59.5 times more Water than Powder Cocoa Mix.
While Powder Cocoa Mix contains 3.3 times more Calcium, 4.7 times more Copper, 1.8 times more Iron, 4 times more Magnesium, 1.4 times more Manganese, 4.7 times more Phosphorus, 2.4 times more Potassium, 3.1 times more Selenium, 12.3 times more Sodium and 3.2 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 14 ounces:

Boiled and Drained Broccoli has 39.7 times more Omega 3 than Powder Cocoa Mix.
While Powder Cocoa Mix contains 11.4 times more Energy, 9.8 times more Fat, 30.1 times more Saturated Fat, 11.7 times more Carbohydrate, 47.2 times more Sugars and 2.8 times more Protein than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Powder Cocoa Mix have similar amounts of Fiber per 14 oz.
Both Boiled and Drained Broccoli as well as Powder Cocoa Mix have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Boiled BroccoliVS Frozen Chopped BroccoliPowder Cocoa MixVS Frozen Chopped BroccoliBoiled BroccoliVS Prepared With Water Powder Cocoa MixPowder Cocoa MixVS Prepared With Water Powder Cocoa Mix

Compare Foods

Comparing Nutrients in 14 ounces Boiled BroccoliVS Powder Cocoa Mix

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: