Comparing Nutrients in 1 kilogram Pancakes, special dietary, dry mix VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pancakes, special dietary, dry mix	10%	4%	86%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Pancakes, special dietary, dry mix	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	120% 3490kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	14.4% 14g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2.02g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	34.5% 5.86g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	568% 739g	41% 53.5g	130g per day for Men 19-50 years
Sugars	NA	20.3% 14.7g	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	NA	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	NA	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	159% 89g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Pancakes, special dietary, dry mix	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	308% 3.7mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	161% 2.1mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	204% 32.7mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.8% 3.64mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	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	268% 1070μg	140% 560μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	446% 401mg	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	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, special dietary, dry mix	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	99% 990mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	37.8% 0.34mg	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	381% 30.5mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	251% 5.8mg	97% 2.23mg	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	851% 5960mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	199% 6760mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	456% 251μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	304% 4560mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	2.9% 108g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Pancakes, special dietary, dry mix VS Cooked Chopped Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Pancakes, special dietary, dry mix versus 1 kg of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Pancakes, special dietary, dry mix vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Pancakes, special dietary, dry mix has 6.7 times more Vitamin B1, 2.6 times more Vitamin B2, 7.1 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.9 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 8.5 times more Vitamin A, 3.5 times more Vitamin B6 and more Vitamin C than Pancakes, special dietary, dry mix.
• 1 kilogram of Pancakes, special dietary, dry mix have insufficient amounts of Vitamin A and Vitamin C
• Both Pancakes, special dietary, dry mix as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Pancakes, special dietary, dry mix vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Pancakes, special dietary, dry mix has 3 times more Calcium, 4 times more Copper, 5 times more Iron, 3.6 times more Magnesium, 2.6 times more Manganese, 12.2 times more Phosphorus, 4.8 times more Potassium, 35.9 times more Selenium, 41.5 times more Sodium and 4.3 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 8.4 times more Water than Pancakes, special dietary, dry mix.
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pancakes, special dietary, dry mix has 12.5 times more Energy, 45.1 times more Omega 6, 13.8 times more Carbohydrate and 2.9 times more Protein than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 1.7 times more Omega 3 than Pancakes, special dietary, dry mix.
• 1 kilogram of Pancakes, special dietary, dry mix provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6