Comparing Nutrients in 1 kilogram Cake, white, prepared from recipe with coconut frosting VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cake, white, prepared from recipe with coconut frosting	5%	26%	69%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cake, white, prepared from recipe with coconut frosting	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	123% 3560kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	106% 103g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	122% 39g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	84.4% 1.35g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	119% 20.3g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	486% 632g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	792% 574g	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	26.3% 10g	79% 30g	38g per day for Men 19-50 years
Protein	78.6% 44g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Cake, white, prepared from recipe with coconut frosting	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.28mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	145% 1.9mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.4% 10.6mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.4% 1.67mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	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	77.5% 310μg	168% 670μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	25% 0.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 1mg	627% 564mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	13.3% 80IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8% 1.2mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, white, prepared from recipe with coconut frosting	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	90% 900mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	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	145% 11.6mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	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	100% 700mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	29% 990mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	195% 107μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	189% 2840mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	5.6% 207g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cake, white, prepared from recipe with coconut frosting vs Frozen Chopped Broccoli:

• Cake, white, prepared from recipe with coconut frosting has 2.4 times more Vitamin B1, 2 times more Vitamin B2, 2.3 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.3 times more Vitamin A, 1.7 times more Vitamin B5, 4.5 times more Vitamin B6, 2.2 times more Vitamin B9, 564 times more Vitamin C, 10.2 times more Vitamin E and 19.8 times more Vitamin K than Cake, white, prepared from recipe with coconut frosting.

Comparing minerals per 1 kilogram for Cake, white, prepared from recipe with coconut frosting vs Frozen Chopped Broccoli:

• Cake, white, prepared from recipe with coconut frosting has 1.6 times more Calcium, 1.8 times more Copper, 1.4 times more Iron, 1.4 times more Phosphorus, 3.8 times more Selenium and 11.8 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.5 times more Magnesium, 2.1 times more Potassium, 1.5 times more Zinc and 4.4 times more Water than Cake, white, prepared from recipe with coconut frosting.
• Both Cake, white, prepared from recipe with coconut frosting and Frozen Chopped Broccoli, Unprepared have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cake, white, prepared from recipe with coconut frosting has 13.7 times more Energy, 35.5 times more Fat, 88.6 times more Saturated Fat, 1.3 times more Omega 3, 65.4 times more Omega 6, 13.2 times more Carbohydrate, 42.5 times more Sugars and 1.6 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3 times more Fiber than Cake, white, prepared from recipe with coconut frosting.
• Both Cake, white, prepared from recipe with coconut frosting as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.