Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Cake, pound, commercially prepared, fat-free

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cake, pound, commercially prepared, fat-free	8%	4%	88%

Macro Nutrients

	Frozen Chopped Broccoli	Cake, pound, commercially prepared, fat-free	Recommended Dietary Allowance
Energy	3.56% 103kcal	38.7% 1123kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	4.9% 4.76g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	9.3% 1.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	186% 242g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	188% 136g	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	4.54% 3.3g	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	% 2.98g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	20% 11g	38.3% 21.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cake, pound, commercially prepared, fat-free	Recommended Dietary Allowance
Vitamin A	23% 206μg	12.8% 115μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	27.5% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	3.66% 0.048mg	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	66.5% 266μg	42.7% 171μg	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	249% 224mg	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	32.3% 4.84mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cake, pound, commercially prepared, fat-free	Recommended Dietary Allowance
Calcium	22.2% 222mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	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	40% 3.2mg	102% 8.18mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	23.6% 0.54mg	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	28.3% 198mg	82.8% 579mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	13% 437mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	90% 1353mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	9.8% 363g	3.33% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cake, pound, commercially prepared, fat-free per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Chopped Broccoli versus 14 oz of Cake, pound, commercially prepared, fat-free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs Cake, pound, commercially prepared, fat-free:

• 14 ounces of Frozen Chopped Broccoli have 1.8 times more Vitamin A, 10.8 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C, 122 times more Vitamin E and 811 times more Vitamin K than Cake, pound, commercially prepared, fat-free.
• While 14 oz of Cake, pound, commercially prepared, fat-free contain 2.4 times more Vitamin B1, 3.1 times more Vitamin B2 and 1.5 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cake, pound, commercially prepared, fat-free provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Cake, pound, commercially prepared, fat-free have insufficient amounts of Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Cake, pound, commercially prepared, fat-free have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Cake, pound, commercially prepared, fat-free:

• 14 ounces of Frozen Chopped Broccoli have 1.3 times more Calcium, 1.8 times more Magnesium, 2.1 times more Manganese, 1.9 times more Potassium, 1.5 times more Zinc and 3 times more Water than Cake, pound, commercially prepared, fat-free.
• While 14 oz of Cake, pound, commercially prepared, fat-free contain 1.5 times more Copper, 2.5 times more Iron, 2.9 times more Phosphorus, 1.9 times more Selenium and 14.2 times more Sodium than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Chopped Broccoli have 4 times more Omega 3 and 2.7 times more Fiber than Cake, pound, commercially prepared, fat-free.
• While 14 oz of Cake, pound, commercially prepared, fat-free contain 10.9 times more Energy, 12.8 times more Omega 6, 12.8 times more Carbohydrate, 25.4 times more Sugars and 1.9 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6
• 14 ounces of Cake, pound, commercially prepared, fat-free provide inadequate amounts of Omega 3