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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cake, pudding-type, white, unenriched, dry mix	4%	20%	76%

Macro Nutrients

	Broccoli	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Energy	4.65% 135kcal	58% 1679kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	39% 37.7g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	38.7% 0.62g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	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	20.3% 26.4g	247% 321g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	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	3.72% 2.7g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	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

	Broccoli	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0% 0μg	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	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	24% 3.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	18.5% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	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	62.5% 250μg	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	393% 354mg	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	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, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Calcium	18.7% 187mg	30.6% 306mg	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	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	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	37.4% 262mg	157% 1099mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	NA	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	176% 2639mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	9.58% 354g	0.38% 14g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 2 times more Vitamin B2, 2.5 times more Vitamin B5, 9.7 times more Vitamin B6, 7 times more Vitamin B9 and more Vitamin C than Cake, pudding-type, white, unenriched, dry mix.
• While Cake, pudding-type, white, unenriched, dry mix contains 1.5 times more Vitamin B3 and more Vitamin B12 than Raw Broccoli.
• Both Raw Broccoli and Cake, pudding-type, white, unenriched, dry mix have similar amounts of Vitamin B1 per 14 oz.

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

• Raw Broccoli has 1.4 times more Iron, 2.3 times more Magnesium, 4.4 times more Potassium, 1.6 times more Zinc and 25.5 times more Water than Cake, pudding-type, white, unenriched, dry mix.
• While Cake, pudding-type, white, unenriched, dry mix contains 1.6 times more Calcium, 1.3 times more Manganese, 4.2 times more Phosphorus and 20.2 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Cake, pudding-type, white, unenriched, dry mix have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 3.7 times more Fiber than Cake, pudding-type, white, unenriched, dry mix.
• While Cake, pudding-type, white, unenriched, dry mix contains 12.4 times more Energy, 25.7 times more Fat, 20.5 times more Saturated Fat, 2.5 times more Omega 3, 48.8 times more Omega 6, 12.2 times more Carbohydrate and 1.4 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Cake, pudding-type, white, unenriched, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.