Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Cake, pudding-type, yellow, dry mix

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cake, pudding-type, yellow, dry mix	4%	21%	75%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cake, pudding-type, yellow, dry mix	Recommended Dietary Allowance
Energy	3.83% 111kcal	58% 1679kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	40% 39g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	30.6% 9.8g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	28.7% 4.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	244% 318g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	242% 175g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	22% 12.3g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cake, pudding-type, yellow, dry mix	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	102% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	57.4% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	64% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	4.9% 0.064mg	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	55.6% 222μg	103% 413μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.27% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	177% 159mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	35% 5.24mg	20.4% 3.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cake, pudding-type, yellow, dry mix	Recommended Dietary Allowance
Calcium	13% 131mg	45.6% 456mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	25.6% 0.23mg	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	30.3% 2.42mg	78% 6.23mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	48.3% 1.1mg	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	27.8% 194mg	143% 1004mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	228% 3413mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	9.73% 360g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cake, pudding-type, yellow, dry mix per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Cake, pudding-type, yellow, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Broccoli vs Cake, pudding-type, yellow, dry mix:

• 14 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 8.1 times more Vitamin B6, more Vitamin C, 1.7 times more Vitamin E and 35.2 times more Vitamin K than Cake, pudding-type, yellow, dry mix.
• While 14 oz of Cake, pudding-type, yellow, dry mix contain 5.6 times more Vitamin B1, 2.3 times more Vitamin B2, 5.7 times more Vitamin B3, 1.9 times more Vitamin B9 and more Vitamin B12 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cake, pudding-type, yellow, dry mix provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• 14 ounces of Cake, pudding-type, yellow, dry mix have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Cake, pudding-type, yellow, dry mix have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Cake, pudding-type, yellow, dry mix:

• 14 ounces of Cooked Chopped Frozen Broccoli have 1.4 times more Magnesium, 2.3 times more Potassium and 22.7 times more Water than Cake, pudding-type, yellow, dry mix.
• While 14 oz of Cake, pudding-type, yellow, dry mix contain 3.5 times more Calcium, 1.7 times more Copper, 2.6 times more Iron, 1.3 times more Manganese, 5.2 times more Phosphorus, 3.4 times more Selenium and 78.2 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cake, pudding-type, yellow, dry mix contain similar levels of Zinc per 14 ounces.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 14 ounces of Cake, pudding-type, yellow, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Chopped Frozen Broccoli have 4.3 times more Fiber than Cake, pudding-type, yellow, dry mix.
• While 14 oz of Cake, pudding-type, yellow, dry mix contain 15.1 times more Energy, 81.7 times more Fat, 137.2 times more Saturated Fat, 1.6 times more Omega 3, 94.5 times more Omega 6, 15 times more Carbohydrate, 30.1 times more Sugars and 1.3 times more Protein than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 14 ounces of Cake, pudding-type, yellow, dry mix provide inadequate amounts of Fiber