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

Macros Ratio

	Protein	Fat	Carbs
Cake, yellow, light, dry mix	5%	12%	83%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cake, yellow, light, dry mix	Boiled Broccoli	Recommended Dietary Allowance
Energy	139% 4040kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	56.7% 55g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	42.7% 13.7g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	44.4% 7.54g	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	647% 841g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	NA	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	34.2% 13g	87% 33g	38g per day for Men 19-50 years
Protein	84% 47g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Cake, yellow, light, dry mix	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	143% 1.72mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	98% 15.7mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.26mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	190% 760μg	270% 1080μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	46% 1.1μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, yellow, light, dry mix	Boiled Broccoli	Recommended Dietary Allowance
Calcium	155% 1550mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	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	164% 13mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	99% 2.28mg	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	463% 3240mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	19% 650mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	56.4% 31μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	403% 6040mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	0.84% 31g	24% 893g	3700g per day for Men 19-50 years

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

• Cake, yellow, light, dry mix has 2.7 times more Vitamin B1, 1.7 times more Vitamin B2, 2.8 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 19.3 times more Vitamin A, 1.9 times more Vitamin B5, 7.7 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Cake, yellow, light, dry mix.

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

• Cake, yellow, light, dry mix has 3.9 times more Calcium, 2 times more Iron, 4.8 times more Phosphorus, 1.9 times more Selenium and 14.7 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.1 times more Magnesium, 4.5 times more Potassium, 1.4 times more Zinc and 28.8 times more Water than Cake, yellow, light, dry mix.
• Both Cake, yellow, light, dry mix and Boiled and Drained Broccoli have similar amounts of Copper and Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cake, yellow, light, dry mix has 11.5 times more Energy, 13.4 times more Fat, 17.3 times more Saturated Fat, 14.8 times more Omega 6, 11.7 times more Carbohydrate and 2 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.8 times more Omega 3 and 2.5 times more Fiber than Cake, yellow, light, dry mix.
• Both Cake, yellow, light, dry mix as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.