Comparing Nutrients in 14 ounces Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry	4%	14%	82%
Broccoli	27%	8%	65%

Macro Nutrients

	Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry	Broccoli	Recommended Dietary Allowance
Energy	55.7% 1615kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	25.2% 24.4g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	21% 6.75g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	NA	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	NA	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	255% 332g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	300% 217g	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	30.3% 11.5g	27% 10.3g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry	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	66% 0.79mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.4% 6.63mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	48.6% 194μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry	Broccoli	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	NA	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	189% 15mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	NA	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	5.95% 202mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	121% 1814mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	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 Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry vs Broccoli:

• Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry have 2.8 times more Vitamin B1 and 2.6 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, more Vitamin B5, more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry.
• Both Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry and Raw Broccoli have similar amounts of Vitamin B2 per 14 oz.
• Both Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry vs Broccoli:

• Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry have 5.2 times more Iron and 13.8 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 2.8 times more Calcium, 6.2 times more Potassium, 1.6 times more Zinc and 22.3 times more Water than Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry.

Comparison of macro-nutrients per 14 ounces:

• Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry have 12 times more Energy, 16.6 times more Fat, 14.9 times more Saturated Fat, 12.6 times more Carbohydrate, 32.2 times more Sugars and 1.6 times more Protein than Raw Broccoli.
• Both Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry and Raw Broccoli have similar amounts of Fiber per 14 oz.
• Both Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.