Comparing Nutrients in 14 ounces Broccoli VS Cake, yellow, enriched, dry mix

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cake, yellow, enriched, dry mix	4%	8%	88%

Macro Nutrients

	Broccoli	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Energy	4.65% 135kcal	51% 1484kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	20% 6.43g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	5.1% 0.87g	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	250% 325g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	237% 172g	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	12.5% 4.76g	38g per day for Men 19-50 years
Protein	20% 11g	26.2% 14.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cake, yellow, enriched, 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	76.4% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	70.5% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	57.4% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	29% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	23.5% 0.31mg	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	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.5% 0.4μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20.6% 3.1mg	24.3% 3.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	9.6% 11.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Calcium	18.7% 187mg	83.7% 837mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	31.8% 0.29mg	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	103% 8.26mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	33% 0.76mg	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	176% 1230mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	5.5% 187mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	193% 2889mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	9.58% 354g	0.77% 28.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Cake, yellow, enriched, dry mix:

• Raw Broccoli has more Vitamin A, 1.6 times more Vitamin B5, 2.3 times more Vitamin B6, more Vitamin C and 35 times more Vitamin K than Cake, yellow, enriched, dry mix.
• While Cake, yellow, enriched, dry mix contains 3.3 times more Vitamin B1, 2 times more Vitamin B2, 3.6 times more Vitamin B3 and more Vitamin B12 than Raw Broccoli.
• Both Raw Broccoli and Cake, yellow, enriched, dry mix have similar amounts of Vitamin B9 and Vitamin E per 14 oz.
• Both Raw Broccoli as well as Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Cake, yellow, enriched, dry mix:

• Raw Broccoli has 2.1 times more Magnesium, 6.7 times more Potassium, 1.5 times more Zinc and 12.4 times more Water than Cake, yellow, enriched, dry mix.
• While Cake, yellow, enriched, dry mix contains 4.5 times more Calcium, 1.5 times more Copper, 2.8 times more Iron, 4.7 times more Phosphorus and 22.1 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Cake, yellow, enriched, dry mix have similar amounts of Manganese and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 4.8 times more Omega 3 and 2.2 times more Fiber than Cake, yellow, enriched, dry mix.
• While Cake, yellow, enriched, dry mix contains 11 times more Energy, 9.5 times more Fat, 14.2 times more Saturated Fat, 4.4 times more Omega 6, 12.3 times more Carbohydrate, 25.5 times more Sugars and 1.3 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Cake, yellow, enriched, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.