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

Macros Ratio

	Protein	Fat	Carbs
Cake, pudding-type, carrot, dry mix	5%	21%	74%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cake, pudding-type, carrot, dry mix	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	143% 4150kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	46% 14.7g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	159% 2.55g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	202% 34.4g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	609% 792g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	NA	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	79% 30g	38g per day for Men 19-50 years
Protein	91% 51g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Cake, pudding-type, carrot, dry mix	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	108% 970μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	221% 2.65mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	138% 22mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.8% 2.94mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	100% 1.3mg	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	168% 670μg	168% 670μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.7% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	627% 564mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pudding-type, carrot, dry mix	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	172% 1720mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	42.2% 0.38mg	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	225% 18mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	230% 5.3mg	128% 2.94mg	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	353% 2470mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	271% 149μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	378% 5670mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	0.97% 36g	24.7% 915g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Cake, pudding-type, carrot, dry mix has 1.9 times more Vitamin A, 5 times more Vitamin B1, 1.8 times more Vitamin B2 and 4.7 times more Vitamin B3 than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 1.6 times more Vitamin B6 and 47 times more Vitamin C than Cake, pudding-type, carrot, dry mix.
• Both Cake, pudding-type, carrot, dry mix and Frozen Chopped Broccoli provide similar amounts of Vitamin B5 and Vitamin B9 per one kilogram.
• 1 kilogram of Cake, pudding-type, carrot, dry mix have insufficient amounts of Vitamin C
• Both Cake, pudding-type, carrot, dry mix as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in one kilogram.

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

• 1 kilogram of Cake, pudding-type, carrot, dry mix has 3.1 times more Calcium, 1.3 times more Copper, 2.2 times more Iron, 1.8 times more Manganese, 4.9 times more Phosphorus, 5.3 times more Selenium and 23.6 times more Sodium than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 2.3 times more Magnesium, 1.3 times more Potassium, 2.4 times more Zinc and 25.4 times more Water than Cake, pudding-type, carrot, dry mix.
• 1 kilogram of Cake, pudding-type, carrot, dry mix lack sufficient amounts of Magnesium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cake, pudding-type, carrot, dry mix has 16 times more Energy, 33.8 times more Fat, 33.5 times more Saturated Fat, 2.4 times more Omega 3, 110.9 times more Omega 6, 16.6 times more Carbohydrate and 1.8 times more Protein than Frozen Chopped Broccoli.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6