Comparing Nutrients in 1 pound Boiled Broccoli VS Cake, gingerbread, dry mix

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cake, gingerbread, dry mix	4%	28%	68%

Macro Nutrients

	Boiled Broccoli	Cake, gingerbread, dry mix	Recommended Dietary Allowance
Energy	5.47% 159kcal	68.4% 1982kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	64.5% 62.6g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	25.8% 0.41g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	44.7% 7.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	260% 338g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	292% 211g	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	4.63% 3.36g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	35.6% 20g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cake, gingerbread, dry mix	Recommended Dietary Allowance
Vitamin A	39% 349μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	129% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	72.3% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	21.3% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	14.3% 0.19mg	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	122% 490μg	58% 231μg	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	327% 294mg	1% 0.91mg	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	44% 6.58mg	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cake, gingerbread, dry mix	Recommended Dietary Allowance
Calcium	18% 181mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	124% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	266% 21.3mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	110% 2.52mg	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	43.4% 304mg	146% 1025mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	45.5% 1547mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	11% 405g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Cake, gingerbread, dry mix:

• Boiled and Drained Broccoli has more Vitamin A, 2.6 times more Vitamin B5, 4.9 times more Vitamin B6, 2.1 times more Vitamin B9, 324.5 times more Vitamin C, 7.3 times more Vitamin E and 22 times more Vitamin K than Cake, gingerbread, dry mix.
• While Cake, gingerbread, dry mix contains 5.4 times more Vitamin B1, 2 times more Vitamin B2 and 4.6 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Cake, gingerbread, dry mix have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Cake, gingerbread, dry mix:

• Boiled and Drained Broccoli has 1.3 times more Zinc and 20.3 times more Water than Cake, gingerbread, dry mix.
• While Cake, gingerbread, dry mix contains 2.4 times more Calcium, 4 times more Copper, 7 times more Iron, 2.9 times more Manganese, 3.4 times more Phosphorus, 1.3 times more Selenium and 16 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cake, gingerbread, dry mix have similar amounts of Magnesium and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 1.3 times more Omega 3 and 1.9 times more Fiber than Cake, gingerbread, dry mix.
• While Cake, gingerbread, dry mix contains 12.5 times more Energy, 33.7 times more Fat, 43.8 times more Saturated Fat, 32.8 times more Omega 6, 10.4 times more Carbohydrate, 33.5 times more Sugars and 1.8 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Cake, gingerbread, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.