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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cake, yellow, enriched, dry mix	4%	8%	88%

Macro Nutrients

	Broccoli	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Energy	11.7% 340kcal	129% 3740kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	50.6% 16g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	51% 66.4g	630% 819g	130g per day for Men 19-50 years
Sugars	23.4% 17g	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	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	31.6% 12g	38g per day for Men 19-50 years
Protein	50.4% 28g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cake, yellow, enriched, 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	193% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	178% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	145% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	72.8% 3.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	61.3% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Calcium	47% 470mg	211% 2110mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	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	91% 7.3mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	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	94% 660mg	443% 3100mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	485% 7280mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	24% 893g	1.94% 71.8g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 1.6 times more Vitamin B5, 2.3 times more Vitamin B6, more Vitamin C and 35 times more Vitamin K than Cake, yellow, enriched, dry mix.
• While Cake, yellow, enriched, dry mix contains 3.3 times more Vitamin B1, 2 times more Vitamin B2, 3.6 times more Vitamin B3 and more Vitamin B12 than Raw Broccoli.
• Both Raw Broccoli and Cake, yellow, enriched, dry mix have similar amounts of Vitamin B9 and Vitamin E per 1 kg.
• Both Raw Broccoli as well as Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin D in 1 kg.

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

• Raw Broccoli has 2.1 times more Magnesium, 6.7 times more Potassium, 1.5 times more Zinc and 12.4 times more Water than Cake, yellow, enriched, dry mix.
• While Cake, yellow, enriched, dry mix contains 4.5 times more Calcium, 1.5 times more Copper, 2.8 times more Iron, 4.7 times more Phosphorus and 22.1 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Cake, yellow, enriched, dry mix have similar amounts of Manganese and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 4.8 times more Omega 3 and 2.2 times more Fiber than Cake, yellow, enriched, dry mix.
• While Cake, yellow, enriched, dry mix contains 11 times more Energy, 9.5 times more Fat, 14.2 times more Saturated Fat, 4.4 times more Omega 6, 12.3 times more Carbohydrate, 25.5 times more Sugars and 1.3 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Cake, yellow, enriched, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.