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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cake, pudding-type, white, enriched, dry mix	4%	20%	76%

Macro Nutrients

	Frozen Chopped Broccoli	Cake, pudding-type, white, enriched, dry mix	Recommended Dietary Allowance
Energy	3.56% 103kcal	58% 1679kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	39% 37.7g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	29.6% 9.5g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	27.5% 4.7g	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	247% 321g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	268% 194g	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	7.3% 2.78g	38g per day for Men 19-50 years
Protein	20% 11g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cake, pudding-type, white, enriched, dry mix	Recommended Dietary Allowance
Vitamin A	23% 206μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	60% 9.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	18.5% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	5.5% 0.071mg	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	90% 361μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.6% 0.16μg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cake, pudding-type, white, enriched, dry mix	Recommended Dietary Allowance
Calcium	22.2% 222mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	24.7% 0.22mg	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	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	48% 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	28.3% 198mg	157% 1099mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	19.5% 10.7μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	176% 2639mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.38% 14g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Frozen Chopped Broccoli have more Vitamin A, 7.2 times more Vitamin B6, more Vitamin C, 15.3 times more Vitamin E and 19.8 times more Vitamin K than Cake, pudding-type, white, enriched, dry mix.
• While 14 oz of Cake, pudding-type, white, enriched, dry mix contain 5.3 times more Vitamin B1, 1.9 times more Vitamin B2, 5.2 times more Vitamin B3 and 1.4 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cake, pudding-type, white, enriched, dry mix provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Cake, pudding-type, white, enriched, dry mix have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C and Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Cake, pudding-type, white, enriched, dry mix have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Frozen Chopped Broccoli have 2 times more Magnesium, 2.9 times more Potassium, 1.9 times more Zinc and 26.1 times more Water than Cake, pudding-type, white, enriched, dry mix.
• While 14 oz of Cake, pudding-type, white, enriched, dry mix contain 1.4 times more Calcium, 1.5 times more Copper, 1.7 times more Iron, 5.5 times more Phosphorus and 27.7 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cake, pudding-type, white, enriched, dry mix contain similar levels of Manganese and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Chopped Broccoli have 1.6 times more Omega 3 and 4.3 times more Fiber than Cake, pudding-type, white, enriched, dry mix.
• While 14 oz of Cake, pudding-type, white, enriched, dry mix contain 16.3 times more Energy, 32.8 times more Fat, 54.3 times more Saturated Fat, 38.1 times more Omega 6, 16.9 times more Carbohydrate, 36.3 times more Sugars and 1.4 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, pudding-type, white, enriched, dry mix provide inadequate amounts of Fiber