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

Macros Ratio

	Protein	Fat	Carbs
Cake, pudding-type, white, unenriched, dry mix	4%	20%	76%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cake, pudding-type, white, unenriched, dry mix	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	58% 1679kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	39% 37.7g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	29% 9.3g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	38.7% 0.62g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	55.8% 9.5g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	247% 321g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	NA	8.05% 5.83g	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	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	NA	NA	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	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Cake, pudding-type, white, unenriched, dry mix	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.85mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.92mg	21.7% 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	8.93% 35.7μg	55.6% 222μg	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	177% 159mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pudding-type, white, unenriched, dry mix	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	30.6% 306mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	15% 0.13mg	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	25.8% 2.06mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	38.5% 0.89mg	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	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	8.4% 286mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	176% 2639mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.38% 14g	9.73% 360g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Cake, pudding-type, white, unenriched, dry mix have 1.5 times more Vitamin B1 and 2.1 times more Vitamin B3 than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain more Vitamin A, 1.4 times more Vitamin B2, 7.2 times more Vitamin B6, 6.2 times more Vitamin B9 and more Vitamin C than Cake, pudding-type, white, unenriched, dry mix.
• Both Cake, pudding-type, white, unenriched, dry mix and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Cake, pudding-type, white, unenriched, dry mix have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Cake, pudding-type, white, unenriched, dry mix as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in 14 ounces.

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

• 14 ounces of Cake, pudding-type, white, unenriched, dry mix have 2.3 times more Calcium, 1.6 times more Copper, 1.2 times more Manganese, 5.7 times more Phosphorus and 60.5 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 1.4 times more Magnesium, 2 times more Potassium and 25.9 times more Water than Cake, pudding-type, white, unenriched, dry mix.
• Both Cake, pudding-type, white, unenriched, dry mix and Cooked Chopped Frozen Broccoli contain similar levels of Iron and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cake, pudding-type, white, unenriched, dry mix have 15.1 times more Energy, 79.2 times more Fat, 130 times more Saturated Fat, 3.7 times more Omega 3, 183.8 times more Omega 6, 15.1 times more Carbohydrate and 1.3 times more Protein than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 4.3 times more Fiber than Cake, pudding-type, white, unenriched, dry mix.
• 14 ounces of Cake, pudding-type, white, unenriched, dry mix provide inadequate amounts of Fiber
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6