Comparing Nutrients in 1 kilogram Broccoli VS Cake, gingerbread, dry mix

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cake, gingerbread, dry mix	4%	28%	68%

Macro Nutrients

	Broccoli	Cake, gingerbread, dry mix	Recommended Dietary Allowance
Energy	11.7% 340kcal	151% 4370kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	142% 138g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	108% 34.6g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	99% 16.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	574% 746g	130g per day for Men 19-50 years
Sugars	23.4% 17g	643% 466g	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	9.38% 6.8g	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	% 1g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	44.7% 17g	38g per day for Men 19-50 years
Protein	50.4% 28g	78.6% 44g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cake, gingerbread, dry mix	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	283% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	159% 25.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	47% 2.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	31.5% 0.41mg	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	158% 630μg	128% 510μg	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	991% 892mg	2.22% 2mg	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	52% 7.8mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	53.3% 64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cake, gingerbread, dry mix	Recommended Dietary Allowance
Calcium	47% 470mg	94% 940mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	273% 2.46mg	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	91% 7.3mg	588% 47mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	242% 5.56mg	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	94% 660mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	100% 3410mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	438% 6570mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	24% 893g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Cake, gingerbread, dry mix:

• Raw Broccoli has more Vitamin A, 2.4 times more Vitamin B5, 4.3 times more Vitamin B6, 1.2 times more Vitamin B9, 446 times more Vitamin C, 3.9 times more Vitamin E and 15.9 times more Vitamin K than Cake, gingerbread, dry mix.
• While Cake, gingerbread, dry mix contains 4.8 times more Vitamin B1, 2.1 times more Vitamin B2 and 4 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli as well as Cake, gingerbread, dry mix have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Cake, gingerbread, dry mix:

• Raw Broccoli has 20.3 times more Water than Cake, gingerbread, dry mix.
• While Cake, gingerbread, dry mix contains 2 times more Calcium, 5 times more Copper, 6.4 times more Iron, 2.6 times more Manganese, 3.4 times more Phosphorus and 19.9 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Cake, gingerbread, dry mix have similar amounts of Magnesium, Potassium, Selenium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 1.5 times more Fiber than Cake, gingerbread, dry mix.
• While Cake, gingerbread, dry mix contains 12.9 times more Energy, 37.3 times more Fat, 30.4 times more Saturated Fat, 1.4 times more Omega 3, 34.2 times more Omega 6, 11.2 times more Carbohydrate, 27.4 times more Sugars and 1.6 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Cake, gingerbread, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.