Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Cake, pudding-type, white, unenriched, dry mix

Macros Ratio

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

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Energy	9.66% 280kcal	146% 4230kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	73% 23.4g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	98% 1.56g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	141% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	623% 810g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	NA	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	79% 30g	18.4% 7g	38g per day for Men 19-50 years
Protein	55.4% 31g	69.6% 39g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	60.6% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	46.6% 2.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	14% 0.18mg	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	140% 560μg	22.5% 90μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.7% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	446% 401mg	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	88% 13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Calcium	33% 330mg	77% 770mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	62.2% 0.56mg	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	76.3% 6.1mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	121% 2.78mg	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	70% 490mg	396% 2770mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	21% 720mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	443% 6650mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	24.5% 907g	0.95% 35g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cake, pudding-type, white, unenriched, dry mix per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Cake, pudding-type, white, unenriched, dry mix:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 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.
• While 1 kg of Cake, pudding-type, white, unenriched, dry mix contains 1.5 times more Vitamin B1 and 2.1 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cake, pudding-type, white, unenriched, dry mix provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Cake, pudding-type, white, unenriched, dry mix have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Cake, pudding-type, white, unenriched, dry mix have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Cake, pudding-type, white, unenriched, dry mix:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 1.4 times more Magnesium, 2 times more Potassium and 25.9 times more Water than Cake, pudding-type, white, unenriched, dry mix.
• While 1 kg of Cake, pudding-type, white, unenriched, dry mix contains 2.3 times more Calcium, 1.6 times more Copper, 5.7 times more Phosphorus and 60.5 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cake, pudding-type, white, unenriched, dry mix contain similar levels of Iron, Manganese and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 4.3 times more Fiber than Cake, pudding-type, white, unenriched, dry mix.
• While 1 kg of Cake, pudding-type, white, unenriched, dry mix contains 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 Boiled Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 1 kilogram of Cake, pudding-type, white, unenriched, dry mix provide inadequate amounts of Fiber