Comparing Nutrients in 1 pound Boiled Broccoli VS Cake, pudding-type, chocolate, dry mix

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cake, pudding-type, chocolate, dry mix	4%	18%	78%

Macro Nutrients

	Boiled Broccoli	Cake, pudding-type, chocolate, dry mix	Recommended Dietary Allowance
Energy	5.47% 159kcal	61% 1774kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	38% 37g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	49.6% 16g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	57.3% 0.92g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	74% 12.6g	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	280% 364g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	247% 179g	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	27.5% 10.4g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	37.3% 21g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cake, pudding-type, chocolate, dry mix	Recommended Dietary Allowance
Vitamin A	39% 349μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	79.4% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	59.3% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	68.5% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	11% 0.14mg	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	61.2% 245μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	94% 2.27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	327% 294mg	0.5% 0.45mg	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	19.7% 2.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cake, pudding-type, chocolate, dry mix	Recommended Dietary Allowance
Calcium	18% 181mg	60.3% 603mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	137% 1.23mg	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	166% 13.2mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	44.3% 186mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	42% 0.97mg	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	185% 1297mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	45% 1529mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	27.2% 15μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	262% 3928mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	32% 3.54mg	11mg per day for Men 19-50 years
Water	11% 405g	0.48% 17.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cake, pudding-type, chocolate, dry mix per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Broccoli versus 1 lb of Cake, pudding-type, chocolate, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Cake, pudding-type, chocolate, dry mix:

• 1 pound of Boiled Broccoli has 77 times more Vitamin A, 2.9 times more Vitamin B5, 6.5 times more Vitamin B6, 2 times more Vitamin B9, 649 times more Vitamin C, 2.2 times more Vitamin E and 64.1 times more Vitamin K than Cake, pudding-type, chocolate, dry mix.
• While 1 lb of Cake, pudding-type, chocolate, dry mix contains 3.3 times more Vitamin B1, 1.4 times more Vitamin B2, 4.4 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Broccoli.
• 1 pound of Boiled Broccoli have insufficient amounts of Vitamin B12
• 1 pound of Cake, pudding-type, chocolate, dry mix have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Broccoli as well as Cake, pudding-type, chocolate, dry mix have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Broccoli vs Cake, pudding-type, chocolate, dry mix:

• 1 pound of Boiled Broccoli has 22.9 times more Water than Cake, pudding-type, chocolate, dry mix.
• While 1 lb of Cake, pudding-type, chocolate, dry mix contains 3.3 times more Calcium, 4.5 times more Copper, 4.4 times more Iron, 2 times more Magnesium, 4.3 times more Phosphorus, 2.1 times more Selenium, 21.1 times more Sodium and 1.7 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cake, pudding-type, chocolate, dry mix contain similar levels of Manganese and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Broccoli has 1.4 times more Fiber than Cake, pudding-type, chocolate, dry mix.
• While 1 lb of Cake, pudding-type, chocolate, dry mix contains 11.2 times more Energy, 19.9 times more Fat, 44.3 times more Saturated Fat, 1.7 times more Omega 3, 54.4 times more Omega 6, 11.2 times more Carbohydrate, 28.4 times more Sugars and 1.9 times more Protein than Boiled and Drained Broccoli.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy and Omega 6