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

Macros Ratio

	Protein	Fat	Carbs
Cake, pudding-type, yellow, dry mix	4%	21%	75%
Broccoli	27%	8%	65%

Macro Nutrients

	Cake, pudding-type, yellow, dry mix	Broccoli	Recommended Dietary Allowance
Energy	146% 4230kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	77% 24.7g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	72.3% 12.3g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	615% 800g	51% 66.4g	130g per day for Men 19-50 years
Sugars	610% 442g	23.4% 17g	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	9.38% 6.8g	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	% 1g	g per day for Men 19-50 years
Fiber	18.4% 7g	68.4% 26g	38g per day for Men 19-50 years
Protein	71.4% 40g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Cake, pudding-type, yellow, dry mix	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	256% 3.07mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	145% 1.88mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	162% 26mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	135% 1.75mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pudding-type, yellow, dry mix	Broccoli	Recommended Dietary Allowance
Calcium	115% 1150mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	64.4% 0.58mg	54.4% 0.49mg	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	196% 15.7mg	91% 7.3mg	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	91% 2.1mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	18.5% 630mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	573% 8600mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	37.3% 4.1mg	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 Broccoli:

• Cake, pudding-type, yellow, dry mix has 4.3 times more Vitamin B1, 1.6 times more Vitamin B2, 4.1 times more Vitamin B3, 1.7 times more Vitamin B9 and more Vitamin B12 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 2.4 times more Vitamin B5, 10.9 times more Vitamin B6, more Vitamin C and 40.6 times more Vitamin K than Cake, pudding-type, yellow, dry mix.
• Both Cake, pudding-type, yellow, dry mix and Raw Broccoli have similar amounts of Vitamin E per 1 kg.
• Both Cake, pudding-type, yellow, dry mix as well as Raw Broccoli have insufficient amounts of Vitamin D in 1 kg.

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

• Cake, pudding-type, yellow, dry mix has 2.4 times more Calcium, 2.2 times more Iron, 1.3 times more Manganese, 3.8 times more Phosphorus and 26.1 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 2.3 times more Magnesium, 5 times more Potassium, 1.5 times more Zinc and 22.3 times more Water than Cake, pudding-type, yellow, dry mix.
• Both Cake, pudding-type, yellow, dry mix and Raw Broccoli have similar amounts of Copper and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cake, pudding-type, yellow, dry mix has 12.4 times more Energy, 26.5 times more Fat, 21.7 times more Saturated Fat, 25.1 times more Omega 6, 12 times more Carbohydrate, 26 times more Sugars and 1.4 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 3.7 times more Fiber than Cake, pudding-type, yellow, dry mix.
• Both Cake, pudding-type, yellow, dry mix and Raw Broccoli have similar amounts of Omega 3 per 1 kg.
• Both Cake, pudding-type, yellow, dry mix as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.