Comparing Nutrients in 1 kilogram Boiled Spears Frozen Broccoli VS Cake, yellow, enriched, dry mix

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Cake, yellow, enriched, dry mix	4%	8%	88%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Energy	9.66% 280kcal	129% 3740kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	50.6% 16g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	13% 2.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	630% 819g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	597% 433g	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	31.6% 12g	38g per day for Men 19-50 years
Protein	55.4% 31g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Cake, yellow, enriched, 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	193% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	178% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	145% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	72.8% 3.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	59.2% 0.77mg	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	75% 300μg	170% 680μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	41.7% 1μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	88% 13mg	61.3% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Calcium	51% 510mg	211% 2110mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	80% 0.72mg	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	260% 21mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	83% 1.9mg	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	78.6% 550mg	443% 3100mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	485% 7280mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	24.5% 907g	1.94% 71.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Cake, yellow, enriched, dry mix per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Spears Frozen Broccoli versus 1 kg of Cake, yellow, enriched, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Spears Frozen Broccoli vs Cake, yellow, enriched, dry mix:

• 1 kilogram of Boiled Spears Frozen Broccoli has more Vitamin A, 1.7 times more Vitamin B6, more Vitamin C, 1.4 times more Vitamin E and 30.4 times more Vitamin K than Cake, yellow, enriched, dry mix.
• While 1 kg of Cake, yellow, enriched, dry mix contains 4.2 times more Vitamin B1, 2.9 times more Vitamin B2, 5.1 times more Vitamin B3, 1.3 times more Vitamin B5, 2.3 times more Vitamin B9 and more Vitamin B12 than Boiled and Drained Spears Frozen Broccoli.
• 1 kilogram of Boiled Spears Frozen Broccoli have insufficient amounts of Vitamin B12
• 1 kilogram of Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Spears Frozen Broccoli as well as Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Spears Frozen Broccoli vs Cake, yellow, enriched, dry mix:

• 1 kilogram of Boiled Spears Frozen Broccoli has 2 times more Magnesium, 1.7 times more Manganese, 3.8 times more Potassium and 12.6 times more Water than Cake, yellow, enriched, dry mix.
• While 1 kg of Cake, yellow, enriched, dry mix contains 4.1 times more Calcium, 1.7 times more Copper, 3.4 times more Iron, 5.6 times more Phosphorus, 1.6 times more Selenium and 30.3 times more Sodium than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Cake, yellow, enriched, dry mix contain similar levels of Zinc per one kilogram.
• 1 kilogram of Cake, yellow, enriched, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Spears Frozen Broccoli has 3.2 times more Omega 3 and 2.5 times more Fiber than Cake, yellow, enriched, dry mix.
• While 1 kg of Cake, yellow, enriched, dry mix contains 13.4 times more Energy, 31.8 times more Fat, 90 times more Saturated Fat, 15.3 times more Carbohydrate and 29.4 times more Sugars than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Cake, yellow, enriched, dry mix offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• 1 kilogram of Cake, yellow, enriched, dry mix provide inadequate amounts of Omega 3
• Both Boiled and Drained Spears Frozen Broccoli as well as Cake, yellow, enriched, dry mix provide inadequate amounts of Omega 6 in one kilogram.