Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Cake, snack cakes, creme-filled, chocolate with frosting

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cake, snack cakes, creme-filled, chocolate with frosting	4%	36%	60%

Macro Nutrients

	Frozen Chopped Broccoli	Cake, snack cakes, creme-filled, chocolate with frosting	Recommended Dietary Allowance
Energy	3.56% 103kcal	54.6% 1584kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	65% 63.2g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	60.6% 19.4g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	38.5% 6.54g	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	184% 239g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	207% 150g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	20% 11g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cake, snack cakes, creme-filled, chocolate with frosting	Recommended Dietary Allowance
Vitamin A	23% 206μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	43.7% 0.57mg	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	25.8% 103μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.92% 0.24μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	249% 224mg	8.38% 7.54mg	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	29% 4.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	35% 42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cake, snack cakes, creme-filled, chocolate with frosting	Recommended Dietary Allowance
Calcium	22.2% 222mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	135% 1.2mg	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	179% 14.3mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	83.7% 1.92mg	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	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	20.5% 699mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	88% 1318mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	37.5% 4.13mg	11mg per day for Men 19-50 years
Water	9.8% 363g	2% 73.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cake, snack cakes, creme-filled, chocolate with frosting per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Chopped Broccoli versus 14 oz of Cake, snack cakes, creme-filled, chocolate with frosting to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs Cake, snack cakes, creme-filled, chocolate with frosting:

• 14 ounces of Frozen Chopped Broccoli have 52 times more Vitamin A, 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 3.4 times more Vitamin B5, 2.6 times more Vitamin B9, 29.7 times more Vitamin C and 7.7 times more Vitamin K than Cake, snack cakes, creme-filled, chocolate with frosting.
• While 14 oz of Cake, snack cakes, creme-filled, chocolate with frosting contain 2 times more Vitamin B3 and more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cake, snack cakes, creme-filled, chocolate with frosting provide similar amounts of Vitamin B6 and Vitamin E per 14 ounces.
• 14 ounces of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12
• 14 ounces of Cake, snack cakes, creme-filled, chocolate with frosting have insufficient amounts of Vitamin A and Vitamin B5
• Both Frozen Chopped Broccoli, Unprepared as well as Cake, snack cakes, creme-filled, chocolate with frosting have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Cake, snack cakes, creme-filled, chocolate with frosting:

• 14 ounces of Frozen Chopped Broccoli have 1.2 times more Potassium and 4.9 times more Water than Cake, snack cakes, creme-filled, chocolate with frosting.
• While 14 oz of Cake, snack cakes, creme-filled, chocolate with frosting contain 2.1 times more Calcium, 8 times more Copper, 4.4 times more Iron, 2 times more Magnesium, 1.6 times more Manganese, 1.7 times more Phosphorus, 13.8 times more Sodium and 2.2 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cake, snack cakes, creme-filled, chocolate with frosting contain similar levels of Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cake, snack cakes, creme-filled, chocolate with frosting contain 15.3 times more Energy, 54.9 times more Fat, 111 times more Saturated Fat, 1.6 times more Omega 3, 53.2 times more Omega 6, 12.6 times more Carbohydrate, 28 times more Sugars and 1.3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cake, snack cakes, creme-filled, chocolate with frosting offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6