Comparing Nutrients in 1 kilogram Boiled Broccoli VS Snacks, corn cakes

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Snacks, corn cakes	8%	6%	86%

Macro Nutrients

	Boiled Broccoli	Snacks, corn cakes	Recommended Dietary Allowance
Energy	12% 350kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	24.7% 24g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	52.4% 8.9g	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	642% 834g	130g per day for Men 19-50 years
Sugars	19% 14g	324% 235g	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	50% 19g	38g per day for Men 19-50 years
Protein	42.5% 24g	145% 81g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Snacks, corn cakes	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	208% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	322% 51.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	166% 8.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	108% 1.4mg	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	47.5% 190μg	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	721% 649mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	97% 14.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Snacks, corn cakes	Recommended Dietary Allowance
Calcium	40% 400mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	467% 4.2mg	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	175% 14mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	271% 1140mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	789% 18mg	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	224% 1570mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	46% 1570mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	180% 99μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	325% 4880mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	182% 20mg	11mg per day for Men 19-50 years
Water	24% 893g	1.24% 46g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Snacks, corn cakes:

• Boiled and Drained Broccoli has 2.5 times more Vitamin B2, 1.4 times more Vitamin B6, 5.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Snacks, corn cakes.
• While Snacks, corn cakes contain 4 times more Vitamin B1, 9.3 times more Vitamin B3 and 1.3 times more Vitamin B5 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Snacks, corn cakes have similar amounts of Vitamin A per 1 kg.
• Both Boiled and Drained Broccoli as well as Snacks, corn cakes have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Snacks, corn cakes:

• Boiled and Drained Broccoli has 2.1 times more Calcium, 1.9 times more Potassium and 19.4 times more Water than Snacks, corn cakes.
• While Snacks, corn cakes contain 6.9 times more Copper, 2.1 times more Iron, 5.4 times more Magnesium, 9.4 times more Manganese, 2.3 times more Phosphorus, 6.2 times more Selenium, 11.9 times more Sodium and 4.4 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli has 4 times more Omega 3 and 1.7 times more Fiber than Snacks, corn cakes.
• While Snacks, corn cakes contain 11.1 times more Energy, 5.9 times more Fat, 5.3 times more Saturated Fat, 17.5 times more Omega 6, 11.6 times more Carbohydrate, 16.9 times more Sugars and 3.4 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Snacks, corn cakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.