Comparing Nutrients in 14 ounces Cake, pudding-type, white, enriched, dry mix VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cake, pudding-type, white, enriched, dry mix	4%	20%	76%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cake, pudding-type, white, enriched, dry mix	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	58% 1679kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	39% 37.7g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	29.6% 9.5g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	27.5% 4.7g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	247% 321g	14.6% 19g	130g per day for Men 19-50 years
Sugars	268% 194g	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.3% 2.78g	31.3% 12g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cake, pudding-type, white, enriched, dry mix	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.71mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.62mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.92mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	39.7% 0.52mg	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	90% 361μg	66.5% 266μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.6% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	249% 224mg	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	2.1% 0.32mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pudding-type, white, enriched, dry mix	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	30.6% 306mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	16.8% 0.15mg	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	67.5% 5.4mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	50.7% 1.17mg	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	157% 1099mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	8.4% 286mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	19.5% 10.7μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	176% 2639mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.38% 14g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Cake, pudding-type, white, enriched, dry mix VS Frozen Chopped Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Cake, pudding-type, white, enriched, dry mix versus 14 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Cake, pudding-type, white, enriched, dry mix have 5.3 times more Vitamin B1, 1.9 times more Vitamin B2, 5.2 times more Vitamin B3 and 1.4 times more Vitamin B9 than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain more Vitamin A, 7.2 times more Vitamin B6, more Vitamin C, 15.3 times more Vitamin E and 19.8 times more Vitamin K than Cake, pudding-type, white, enriched, dry mix.
• Both Cake, pudding-type, white, enriched, dry mix and Frozen Chopped Broccoli provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Cake, pudding-type, white, enriched, dry mix have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C and Vitamin E
• Both Cake, pudding-type, white, enriched, dry mix as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Cake, pudding-type, white, enriched, dry mix have 1.4 times more Calcium, 1.5 times more Copper, 1.7 times more Iron, 5.5 times more Phosphorus and 27.7 times more Sodium than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 2 times more Magnesium, 2.9 times more Potassium, 1.9 times more Zinc and 26.1 times more Water than Cake, pudding-type, white, enriched, dry mix.
• Both Cake, pudding-type, white, enriched, dry mix and Frozen Chopped Broccoli contain similar levels of Manganese and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cake, pudding-type, white, enriched, dry mix have 16.3 times more Energy, 32.8 times more Fat, 54.3 times more Saturated Fat, 38.1 times more Omega 6, 16.9 times more Carbohydrate, 36.3 times more Sugars and 1.4 times more Protein than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 1.6 times more Omega 3 and 4.3 times more Fiber than Cake, pudding-type, white, enriched, dry mix.
• 14 ounces of Cake, pudding-type, white, enriched, dry mix provide inadequate amounts of Fiber
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6