Comparing Nutrients in 14 ounces Cake, pound, commercially prepared, fat-free VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cake, pound, commercially prepared, fat-free	8%	4%	88%
Broccoli	27%	8%	65%

Macro Nutrients

	Cake, pound, commercially prepared, fat-free	Broccoli	Recommended Dietary Allowance
Energy	38.7% 1123kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.76g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.58g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	186% 242g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	188% 136g	9.3% 6.75g	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	3.72% 2.7g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	27% 10.3g	38g per day for Men 19-50 years
Protein	38.3% 21.4g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cake, pound, commercially prepared, fat-free	Broccoli	Recommended Dietary Allowance
Vitamin A	12.8% 115μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.3% 0.5mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.72mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.5% 1.37mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.66% 0.048mg	53.4% 0.69mg	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	42.7% 171μg	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	393% 354mg	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	0.26% 0.04mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pound, commercially prepared, fat-free	Broccoli	Recommended Dietary Allowance
Calcium	17% 171mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	21.6% 0.19mg	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	102% 8.18mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	23.6% 0.54mg	36.2% 0.83mg	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	82.8% 579mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	13% 437mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	90% 1353mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	3.33% 123g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cake, pound, commercially prepared, fat-free vs Broccoli:

• Cake, pound, commercially prepared, fat-free has 1.8 times more Vitamin B1 and 2.6 times more Vitamin B2 than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Vitamin B5, 14.6 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin C, 78 times more Vitamin E and 1016 times more Vitamin K than Cake, pound, commercially prepared, fat-free.
• Both Cake, pound, commercially prepared, fat-free and Raw Broccoli have similar amounts of Vitamin A and Vitamin B3 per 14 oz.
• Both Cake, pound, commercially prepared, fat-free as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cake, pound, commercially prepared, fat-free vs Broccoli:

• Cake, pound, commercially prepared, fat-free has 2.8 times more Iron, 2.2 times more Phosphorus, 2.1 times more Selenium and 10.3 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 2.1 times more Magnesium, 1.5 times more Manganese, 2.9 times more Potassium, 1.3 times more Zinc and 2.9 times more Water than Cake, pound, commercially prepared, fat-free.
• Both Cake, pound, commercially prepared, fat-free and Raw Broccoli have similar amounts of Calcium and Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cake, pound, commercially prepared, fat-free has 8.3 times more Energy, 3.2 times more Fat, 8.1 times more Omega 6, 9.2 times more Carbohydrate, 20.2 times more Sugars and 1.9 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 2.4 times more Omega 3 and 2.4 times more Fiber than Cake, pound, commercially prepared, fat-free.
• Both Cake, pound, commercially prepared, fat-free as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.