Comparing Nutrients in 14 ounces Boiled Spears Frozen Broccoli VS Cake, pudding-type, white, unenriched, dry mix

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Cake, pudding-type, white, unenriched, dry mix	4%	20%	76%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Energy	3.83% 111kcal	58% 1679kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	39% 37.7g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	38.7% 0.62g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	55.8% 9.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	247% 321g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	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	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	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Cake, pudding-type, white, unenriched, 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	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	24% 3.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 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	29.8% 119μg	8.93% 35.7μg	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	177% 159mg	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	35% 5.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Calcium	20.2% 202mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	30.3% 2.42mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	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	31% 218mg	157% 1099mg	700mg per day for Men 19-50 years
Potassium	21% 714mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	NA	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	176% 2639mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	9.73% 360g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Cake, pudding-type, white, unenriched, dry mix per 14 oz

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

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

• 14 ounces of Boiled Spears Frozen Broccoli have more Vitamin A, 1.4 times more Vitamin B2, 7.2 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin C than Cake, pudding-type, white, unenriched, dry mix.
• While 14 oz of Cake, pudding-type, white, unenriched, dry mix contain 1.5 times more Vitamin B1 and 2.1 times more Vitamin B3 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Cake, pudding-type, white, unenriched, dry mix provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Cake, pudding-type, white, unenriched, dry mix have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Boiled and Drained Spears Frozen Broccoli as well as Cake, pudding-type, white, unenriched, dry mix have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Boiled Spears Frozen Broccoli vs Cake, pudding-type, white, unenriched, dry mix:

• 14 ounces of Boiled Spears Frozen Broccoli have 2.2 times more Magnesium, 2.5 times more Potassium and 25.9 times more Water than Cake, pudding-type, white, unenriched, dry mix.
• While 14 oz of Cake, pudding-type, white, unenriched, dry mix contain 1.5 times more Calcium, 1.3 times more Copper, 5 times more Phosphorus and 27.7 times more Sodium than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Cake, pudding-type, white, unenriched, dry mix contain similar levels of Iron, Manganese and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Spears Frozen Broccoli have 4.3 times more Fiber than Cake, pudding-type, white, unenriched, dry mix.
• While 14 oz of Cake, pudding-type, white, unenriched, dry mix contain 15.1 times more Energy, 86.4 times more Fat, 130 times more Saturated Fat, 3.7 times more Omega 3, 183.8 times more Omega 6, 15.1 times more Carbohydrate and 1.3 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 14 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 14 ounces of Cake, pudding-type, white, unenriched, dry mix provide inadequate amounts of Fiber