Comparing Nutrients in 14 ounces Cake, pudding-type, yellow, dry mix VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cake, pudding-type, yellow, dry mix	4%	21%	75%
Broccoli	27%	8%	65%

Macro Nutrients

	Cake, pudding-type, yellow, dry mix	Broccoli	Recommended Dietary Allowance
Energy	58% 1679kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	40% 39g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	30.6% 9.8g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	28.7% 4.88g	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	244% 318g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	242% 175g	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	7.3% 2.78g	27% 10.3g	38g per day for Men 19-50 years
Protein	28.3% 16g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cake, pudding-type, yellow, dry mix	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.2mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.4% 0.75mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64% 10.3mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	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	103% 413μg	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.27% 0.2μg	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	20.4% 3.06mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pudding-type, yellow, dry mix	Broccoli	Recommended Dietary Allowance
Calcium	45.6% 456mg	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	78% 6.23mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	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	143% 1004mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	228% 3413mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.43% 16g	9.58% 354g	3700g per day for Men 19-50 years

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

• Cake, pudding-type, yellow, dry mix has 4.3 times more Vitamin B1, 1.6 times more Vitamin B2, 4.1 times more Vitamin B3, 1.7 times more Vitamin B9 and more Vitamin B12 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 2.4 times more Vitamin B5, 10.9 times more Vitamin B6, more Vitamin C and 40.6 times more Vitamin K than Cake, pudding-type, yellow, dry mix.
• Both Cake, pudding-type, yellow, dry mix and Raw Broccoli have similar amounts of Vitamin E per 14 oz.
• Both Cake, pudding-type, yellow, dry mix as well as Raw Broccoli have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cake, pudding-type, yellow, dry mix vs Broccoli:

• Cake, pudding-type, yellow, dry mix has 2.4 times more Calcium, 2.2 times more Iron, 1.3 times more Manganese, 3.8 times more Phosphorus and 26.1 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 2.3 times more Magnesium, 5 times more Potassium, 1.5 times more Zinc and 22.3 times more Water than Cake, pudding-type, yellow, dry mix.
• Both Cake, pudding-type, yellow, dry mix and Raw Broccoli have similar amounts of Copper and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cake, pudding-type, yellow, dry mix has 12.4 times more Energy, 26.5 times more Fat, 21.7 times more Saturated Fat, 25.1 times more Omega 6, 12 times more Carbohydrate, 26 times more Sugars and 1.4 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 3.7 times more Fiber than Cake, pudding-type, yellow, dry mix.
• Both Cake, pudding-type, yellow, dry mix and Raw Broccoli have similar amounts of Omega 3 per 14 oz.
• Both Cake, pudding-type, yellow, dry mix as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.