Comparing Nutrients in 14 ounces Boiled Broccoli VS Cake, yellow, light, dry mix

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cake, yellow, light, dry mix	5%	12%	83%

Macro Nutrients

	Boiled Broccoli	Cake, yellow, light, dry mix	Recommended Dietary Allowance
Energy	4.8% 139kcal	55.3% 1603kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	22.5% 22g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	17% 5.43g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	17.6% 3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	257% 334g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	NA	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	4.05% 2.94g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	17% 9.45g	33.3% 18.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cake, yellow, light, dry mix	Recommended Dietary Allowance
Vitamin A	34% 306μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	57% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	64.4% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	39% 6.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	7.94% 0.1mg	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	107% 429μg	75.4% 302μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	18% 0.44μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	286% 258mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	38.4% 5.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cake, yellow, light, dry mix	Recommended Dietary Allowance
Calcium	16% 159mg	61.5% 615mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	27.8% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	33.2% 2.66mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	39.3% 0.9mg	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	38% 266mg	184% 1286mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	160% 2397mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.33% 12.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cake, yellow, light, dry mix per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Broccoli versus 14 oz of Cake, yellow, light, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Cake, yellow, light, dry mix:

• 14 ounces of Boiled Broccoli have 19.3 times more Vitamin A, 1.9 times more Vitamin B5, 7.7 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Cake, yellow, light, dry mix.
• While 14 oz of Cake, yellow, light, dry mix contain 2.7 times more Vitamin B1, 1.7 times more Vitamin B2, 2.8 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Broccoli.
• 14 ounces of Boiled Broccoli have insufficient amounts of Vitamin B12
• 14 ounces of Cake, yellow, light, dry mix have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 14 ounces for Boiled Broccoli vs Cake, yellow, light, dry mix:

• 14 ounces of Boiled Broccoli have 2.1 times more Magnesium, 4.5 times more Potassium, 1.4 times more Zinc and 28.8 times more Water than Cake, yellow, light, dry mix.
• While 14 oz of Cake, yellow, light, dry mix contain 3.9 times more Calcium, 2 times more Iron, 4.8 times more Phosphorus, 1.9 times more Selenium and 14.7 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cake, yellow, light, dry mix contain similar levels of Copper and Manganese per 14 ounces.
• 14 ounces of Cake, yellow, light, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Broccoli have 2.8 times more Omega 3 and 2.5 times more Fiber than Cake, yellow, light, dry mix.
• While 14 oz of Cake, yellow, light, dry mix contain 11.5 times more Energy, 13.4 times more Fat, 17.3 times more Saturated Fat, 14.8 times more Omega 6, 11.7 times more Carbohydrate and 2 times more Protein than Boiled and Drained Broccoli.
• 14 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6