Comparing Nutrients in 1 kilogram Boiled Broccoli VS Cake, pudding-type, chocolate, dry mix

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cake, pudding-type, chocolate, dry mix	4%	18%	78%

Macro Nutrients

	Boiled Broccoli	Cake, pudding-type, chocolate, dry mix	Recommended Dietary Allowance
Energy	12% 350kcal	135% 3910kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	84% 81.4g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	109% 35g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	126% 2.02g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	163% 27.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	617% 802g	130g per day for Men 19-50 years
Sugars	19% 14g	545% 395g	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	10.2% 7.4g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	60.5% 23g	38g per day for Men 19-50 years
Protein	42.5% 24g	82% 46g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cake, pudding-type, chocolate, dry mix	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	151% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	24% 0.31mg	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	270% 1080μg	135% 540μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	208% 5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	721% 649mg	1.1% 1mg	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	97% 14.5mg	43.3% 6.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cake, pudding-type, chocolate, dry mix	Recommended Dietary Allowance
Calcium	40% 400mg	133% 1330mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	302% 2.72mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	365% 29mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	98% 410mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	93% 2.13mg	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	96% 670mg	409% 2860mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	99% 3370mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	60% 33μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	577% 8660mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	71% 7.8mg	11mg per day for Men 19-50 years
Water	24% 893g	1.05% 39g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cake, pudding-type, chocolate, dry mix per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Cake, pudding-type, chocolate, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Cake, pudding-type, chocolate, dry mix:

• 1 kilogram of Boiled Broccoli has 77 times more Vitamin A, 2.9 times more Vitamin B5, 6.5 times more Vitamin B6, 2 times more Vitamin B9, 649 times more Vitamin C, 2.2 times more Vitamin E and 64.1 times more Vitamin K than Cake, pudding-type, chocolate, dry mix.
• While 1 kg of Cake, pudding-type, chocolate, dry mix contains 3.3 times more Vitamin B1, 1.4 times more Vitamin B2, 4.4 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Broccoli.
• 1 kilogram of Boiled Broccoli have insufficient amounts of Vitamin B12
• 1 kilogram of Cake, pudding-type, chocolate, dry mix have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Broccoli as well as Cake, pudding-type, chocolate, dry mix have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Cake, pudding-type, chocolate, dry mix:

• 1 kilogram of Boiled Broccoli has 22.9 times more Water than Cake, pudding-type, chocolate, dry mix.
• While 1 kg of Cake, pudding-type, chocolate, dry mix contains 3.3 times more Calcium, 4.5 times more Copper, 4.4 times more Iron, 2 times more Magnesium, 4.3 times more Phosphorus, 2.1 times more Selenium, 21.1 times more Sodium and 1.7 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cake, pudding-type, chocolate, dry mix contain similar levels of Manganese and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has 1.4 times more Fiber than Cake, pudding-type, chocolate, dry mix.
• While 1 kg of Cake, pudding-type, chocolate, dry mix contains 11.2 times more Energy, 19.9 times more Fat, 44.3 times more Saturated Fat, 1.7 times more Omega 3, 54.4 times more Omega 6, 11.2 times more Carbohydrate, 28.4 times more Sugars and 1.9 times more Protein than Boiled and Drained Broccoli.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy and Omega 6