Comparing Nutrients in 1 kilogram Cake, pudding-type, yellow, dry mix VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cake, pudding-type, yellow, dry mix	4%	21%	75%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cake, pudding-type, yellow, dry mix	Boiled Broccoli	Recommended Dietary Allowance
Energy	146% 4230kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	77% 24.7g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	72.3% 12.3g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	615% 800g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	610% 442g	19% 14g	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	10.2% 7.4g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	18.4% 7g	87% 33g	38g per day for Men 19-50 years
Protein	71.4% 40g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Cake, pudding-type, yellow, dry mix	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	256% 3.07mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	145% 1.88mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	162% 26mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	154% 2mg	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	260% 1040μg	270% 1080μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	21% 0.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	721% 649mg	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	51.3% 7.7mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pudding-type, yellow, dry mix	Boiled Broccoli	Recommended Dietary Allowance
Calcium	115% 1150mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	64.4% 0.58mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	196% 15.7mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	84.3% 1.94mg	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	361% 2530mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	18.5% 630mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	573% 8600mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	1.1% 40g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cake, pudding-type, yellow, dry mix vs Boiled Broccoli:

• Cake, pudding-type, yellow, dry mix has 4.9 times more Vitamin B1, 1.5 times more Vitamin B2, 4.7 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 2.5 times more Vitamin B5, 12.5 times more Vitamin B6, more Vitamin C, 1.9 times more Vitamin E and 56.4 times more Vitamin K than Cake, pudding-type, yellow, dry mix.
• Both Cake, pudding-type, yellow, dry mix and Boiled and Drained Broccoli have similar amounts of Vitamin B9 per 1 kg.
• Both Cake, pudding-type, yellow, dry mix as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cake, pudding-type, yellow, dry mix vs Boiled Broccoli:

• Cake, pudding-type, yellow, dry mix has 2.9 times more Calcium, 2.3 times more Iron, 1.4 times more Manganese, 3.8 times more Phosphorus, 1.5 times more Selenium and 21 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.3 times more Magnesium, 4.7 times more Potassium, 1.7 times more Zinc and 22.3 times more Water than Cake, pudding-type, yellow, dry mix.
• Both Cake, pudding-type, yellow, dry mix and Boiled and Drained Broccoli have similar amounts of Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cake, pudding-type, yellow, dry mix has 12.1 times more Energy, 23.9 times more Fat, 31.3 times more Saturated Fat, 24.1 times more Omega 6, 11.1 times more Carbohydrate, 31.8 times more Sugars and 1.7 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.8 times more Omega 3 and 4.7 times more Fiber than Cake, pudding-type, yellow, dry mix.
• Both Cake, pudding-type, yellow, dry mix as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.