Comparing Nutrients in 300 calories Baking chocolate, unsweetened, liquidVS Boiled Broccoli

Weight per 300 calories

Baking chocolate, unsweetened, liquid

63.6g

Boiled Broccoli

857g

Baking chocolate, unsweetened, liquid has 13.5 times more energy per 100g than Boiled Broccoli. It has very high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 300 calories - Baking chocolate, unsweetened, liquid or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Baking chocolate, unsweetened, liquid

69%

23%

Boiled Broccoli

23%

68%

300 kcal ▼

Macro Nutrients

Baking chocolate, unsweetened, liquidvs Boiled Broccoli

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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31.3%30.3g

Fat

3.62%3.5g

30.3 gvs3.5 g

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

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50.2%16g

Saturated Fat

2.1%0.68g

16 gvs0.68 g

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

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24%0.38g

Omega 3

63.8%1g

0.38 gvs1 g

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

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37.8%6.4g

Omega 6

2.57%0.44g

6.4 gvs0.44 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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17.7%23g

Carbohydrate

47.3%61.5g

23 gvs61.5 g

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

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0%0g

Sugars

16.4%12g

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

0 gvs12 g

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

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Fructose

8.75%6.34g

≤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]

NA gvs6.34 g

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

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Glucose

%4.2g

NA gvs4.2 g

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

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Sucrose

%0.69g

NA gvs0.69 g

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

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30.3%11.5g

Fiber

74.4%28.3g

11.5 gvs28.3 g

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

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13.7%7.7g

Protein

36.4%20.4g

7.7 gvs20.4 g

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

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Vitamins

Baking chocolate, unsweetened, liquidvs Boiled Broccoli

0.071%0.64μg

Vitamin A

73.3%660μg

RAE, retinol activity equivalents

0.64 μgvs660 μg

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

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2.65%0.032mg

Vitamin B1

45%0.54mg

Thiamine

0.032 mgvs0.54 mg

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

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13.6%0.18mg

Vitamin B2

81%1.05mg

Riboflavin

0.18 mgvs1.05 mg

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

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8.34%1.33mg

Vitamin B3

29.6%4.74mg

Niacin, nicotinic acid, niacinamide

1.33 mgvs4.74 mg

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

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1.96%0.098mg

Vitamin B5

106%5.3mg

Pantothenic acid

0.098 mgvs5.3 mg

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

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3.52%0.046mg

Vitamin B6

132%1.7mg

Pyridoxine

0.046 mgvs1.7 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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3%12μg

Vitamin B9

231%926μg

Folates and Folic Acid

12 μgvs926 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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0%0mg

Vitamin C

618%556mg

Ascorbic acid

0 mgvs556 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

83%12.4mg

Tocopherols and Tocotrienols

NA mgvs12.4 mg

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

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Vitamin K

1008%1209μg

Phytomenadione or phylloquinone

NA μgvs1209 μg

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

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Minerals

Baking chocolate, unsweetened, liquidvs Boiled Broccoli

3.43%34.3mg

Calcium

34.3%343mg

34.3 mgvs343 mg

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

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135%1.2mg

Copper

58%0.52mg

1.2 mgvs0.52 mg

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

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Fluoride

0.86%34.3μg

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

NA μgvs34.3 μg

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

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33%2.64mg

Iron

71.8%5.74mg

2.64 mgvs5.74 mg

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

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40%168mg

Magnesium

43%180mg

168 mgvs180 mg

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

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45.6%1.05mg

Manganese

72.3%1.66mg

1.05 mgvs1.66 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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31%216mg

Phosphorus

82%574mg

216 mgvs574 mg

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

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21.8%741mg

Potassium

74%2511mg

741 mgvs2511 mg

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

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9.13%5.02μg

Selenium

25%13.7μg

5.02 μgvs13.7 μg

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

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0.51%7.63mg

Sodium

23.4%351mg

7.63 mgvs351 mg

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

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21.3%2.34mg

Zinc

35%3.86mg

2.34 mgvs3.86 mg

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

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0.015%0.57g

Water

20.7%765g

0.57 gvs765 g

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

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Lets compare vitamin content per 300 calories of Baking chocolate, unsweetened, liquid vs Boiled Broccoli:

Boiled and Drained Broccoli contains 1038.4 times more Vitamin A, 17 times more Vitamin B1, 5.9 times more Vitamin B2, 3.6 times more Vitamin B3, 53.9 times more Vitamin B5, 37.5 times more Vitamin B6, 76.7 times more Vitamin B9 and more Vitamin C than Baking chocolate, unsweetened, liquid.
Both Baking chocolate, unsweetened, liquid as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Baking chocolate, unsweetened, liquid vs Boiled Broccoli:

Baking chocolate, unsweetened, liquid has 2.3 times more Copper than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 10 times more Calcium, 2.2 times more Iron, 1.6 times more Manganese, 2.7 times more Phosphorus, 3.4 times more Potassium, 2.7 times more Selenium, 46.1 times more Sodium, 1.6 times more Zinc and 1337.3 times more Water than Baking chocolate, unsweetened, liquid.
Both Baking chocolate, unsweetened, liquid and Boiled and Drained Broccoli have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Baking chocolate, unsweetened, liquid has 8.6 times more Fat, 23.7 times more Saturated Fat and 14.7 times more Omega 6 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.7 times more Omega 3, 2.7 times more Carbohydrate, more Sugars, 2.5 times more Fiber and 2.7 times more Protein than Baking chocolate, unsweetened, liquid.
Both Baking chocolate, unsweetened, liquid and Boiled and Drained Broccoli have similar amounts of Energy per 300 kcal.
Both Baking chocolate, unsweetened, liquid as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Baking chocolate, unsweetened, liquidVS Candies, semisweet chocolateBoiled BroccoliVS Candies, semisweet chocolateBaking chocolate, unsweetened, liquidVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 300 calories Baking chocolate, unsweetened, liquidVS Boiled Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Baking chocolate, unsweetened, liquid or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: