Comparing Nutrients in 14 ounces Broccoli VS Cake, white, prepared from recipe with coconut frosting

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cake, white, prepared from recipe with coconut frosting	5%	26%	69%

Macro Nutrients

	Broccoli	Cake, white, prepared from recipe with coconut frosting	Recommended Dietary Allowance
Energy	4.65% 135kcal	48.7% 1413kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	42% 41g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	48.3% 15.5g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	47.3% 8.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	193% 251g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	314% 228g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	20% 11g	31% 17.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cake, white, prepared from recipe with coconut frosting	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	57.7% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	26.4% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	13.3% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	8.85% 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	30.8% 123μg	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	393% 354mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5.3% 31.8IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20.6% 3.1mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cake, white, prepared from recipe with coconut frosting	Recommended Dietary Allowance
Calcium	18.7% 187mg	35.7% 357mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	29.5% 0.27mg	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	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	47.8% 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	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	11.6% 393mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	77.2% 42.5μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	75% 1127mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	9.58% 354g	2.22% 82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Cake, white, prepared from recipe with coconut frosting:

• Raw Broccoli has 2.6 times more Vitamin A, 3.4 times more Vitamin B5, 6 times more Vitamin B6, 2 times more Vitamin B9, 892 times more Vitamin C, 6.5 times more Vitamin E and 24.8 times more Vitamin K than Cake, white, prepared from recipe with coconut frosting.
• While Cake, white, prepared from recipe with coconut frosting contains 1.8 times more Vitamin B1, 1.6 times more Vitamin B2, 1.7 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Raw Broccoli.

Comparing minerals per 14 ounces for Broccoli vs Cake, white, prepared from recipe with coconut frosting:

• Raw Broccoli has 1.8 times more Magnesium, 3.2 times more Potassium, 1.2 times more Zinc and 4.3 times more Water than Cake, white, prepared from recipe with coconut frosting.
• While Cake, white, prepared from recipe with coconut frosting contains 1.9 times more Calcium, 1.4 times more Copper, 1.6 times more Iron, 1.3 times more Manganese, 4.3 times more Selenium and 8.6 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Cake, white, prepared from recipe with coconut frosting have similar amounts of Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 2.6 times more Fiber than Cake, white, prepared from recipe with coconut frosting.
• While Cake, white, prepared from recipe with coconut frosting contains 10.5 times more Energy, 27.8 times more Fat, 34.2 times more Saturated Fat, 2.1 times more Omega 3, 41.3 times more Omega 6, 9.5 times more Carbohydrate, 33.8 times more Sugars and 1.6 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Cake, white, prepared from recipe with coconut frosting have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.