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

Macros Ratio

	Protein	Fat	Carbs
Pancakes, special dietary, dry mix	10%	4%	86%
Broccoli	27%	8%	65%

Macro Nutrients

	Pancakes, special dietary, dry mix	Broccoli	Recommended Dietary Allowance
Energy	120% 3490kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	14.4% 14g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2.02g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	34.5% 5.86g	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	568% 739g	51% 66.4g	130g per day for Men 19-50 years
Sugars	NA	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	NA	68.4% 26g	38g per day for Men 19-50 years
Protein	159% 89g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Pancakes, special dietary, dry mix	Broccoli	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	308% 3.7mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	161% 2.1mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	204% 32.7mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.8% 3.64mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	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	268% 1070μg	158% 630μg	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	991% 892mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, special dietary, dry mix	Broccoli	Recommended Dietary Allowance
Calcium	99% 990mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	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	381% 30.5mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	251% 5.8mg	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	851% 5960mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	199% 6760mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	456% 251μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	304% 4560mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	2.9% 108g	24% 893g	3700g per day for Men 19-50 years

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

• Pancakes, special dietary, dry mix have 5.2 times more Vitamin B1, 1.8 times more Vitamin B2, 5.1 times more Vitamin B3 and 1.7 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains 5.2 times more Vitamin A, 1.6 times more Vitamin B5, 4.7 times more Vitamin B6 and more Vitamin C than Pancakes, special dietary, dry mix.
• Both Pancakes, special dietary, dry mix as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 1 kg.

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

• Pancakes, special dietary, dry mix have 2.1 times more Calcium, 2.8 times more Copper, 4.2 times more Iron, 2.2 times more Magnesium, 2.8 times more Manganese, 9 times more Phosphorus, 2.1 times more Potassium, 10 times more Selenium, 13.8 times more Sodium and 2.9 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 8.3 times more Water than Pancakes, special dietary, dry mix.

Comparison of macro-nutrients per 1 kilogram:

• Pancakes, special dietary, dry mix have 10.3 times more Energy, 3.8 times more Fat, 12 times more Omega 6, 11.1 times more Carbohydrate and 3.2 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 2.5 times more Omega 3 than Pancakes, special dietary, dry mix.
• Both Pancakes, special dietary, dry mix as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.