Comparing Nutrients in 14 ounces Broccoli VS Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style	6%	47%	47%

Macro Nutrients

	Broccoli	Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style	Recommended Dietary Allowance
Energy	4.65% 135kcal	57.2% 1659kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	88.8% 86g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	NA	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	NA	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	149% 194g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	157% 114g	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	3.72% 2.7g	5.6% 4.05g	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	% 1.94g	% 4.7g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 105g	g per day for Men 19-50 years
Fiber	27% 10.3g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	20% 11g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	15.4% 2.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	9.16% 0.12mg	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	62.5% 250μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	393% 354mg	NA	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	20.6% 3.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style	Recommended Dietary Allowance
Calcium	18.7% 187mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	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	36.2% 2.9mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	33.3% 0.77mg	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	37.4% 262mg	67.5% 472mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	123% 67.5μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	94% 1417mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	21.3% 2.34mg	11mg per day for Men 19-50 years
Water	9.58% 354g	2.3% 84.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli VS Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style per 14 oz

Compare the macro and micronutrient content in 14 oz of Broccoli versus 14 oz of Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Broccoli vs Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style:

• 14 ounces of Broccoli have 5.8 times more Vitamin B6 than Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style.
• While 14 oz of Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style contain 1.3 times more Vitamin B2 than Raw Broccoli.
• Both Broccoli and Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style provide similar amounts of Vitamin B1 and Vitamin B3 per 14 ounces.

Comparing minerals per 14 ounces for Broccoli vs Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style:

• 14 ounces of Broccoli have 1.6 times more Magnesium, 3.1 times more Potassium and 4.2 times more Water than Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style.
• While 14 oz of Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style contain 2.1 times more Iron, 1.8 times more Phosphorus, 6.8 times more Selenium, 10.8 times more Sodium and 1.4 times more Zinc than Raw Broccoli.
• Both Broccoli and Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style contain similar levels of Calcium, Copper and Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Broccoli have 2.6 times more Fiber than Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style.
• While 14 oz of Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style contain 12.3 times more Energy, 58.6 times more Fat, 7.4 times more Carbohydrate, 16.9 times more Sugars and 2.3 times more Protein than Raw Broccoli.
• 14 ounces of Broccoli provide inadequate amounts of Energy