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

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Pancakes, special dietary, dry mix	10%	4%	86%

Macro Nutrients

	Boiled Broccoli	Pancakes, special dietary, dry mix	Recommended Dietary Allowance
Energy	5.47% 159kcal	54.6% 1583kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	6.55% 6.35g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	2.86% 0.92g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	7.1% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	15.6% 2.66g	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	258% 335g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	NA	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	NA	38g per day for Men 19-50 years
Protein	19.3% 10.8g	72% 40.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Pancakes, special dietary, dry mix	Recommended Dietary Allowance
Vitamin A	39% 349μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	140% 1.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	13% 0.17mg	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	121% 485μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	44% 6.58mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Pancakes, special dietary, dry mix	Recommended Dietary Allowance
Calcium	18% 181mg	45% 449mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	69% 0.62mg	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	173% 14mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	114% 2.62mg	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	386% 2703mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	90% 3066mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	207% 114μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	138% 2068mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	11% 405g	1.32% 49g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has 12.8 times more Vitamin A, 1.7 times more Vitamin B5, 5.4 times more Vitamin B6 and more Vitamin C than Pancakes, special dietary, dry mix.
• While Pancakes, special dietary, dry mix contain 5.9 times more Vitamin B1, 1.7 times more Vitamin B2 and 5.9 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Pancakes, special dietary, dry mix have similar amounts of Vitamin B9 per 1 lb.
• Both Boiled and Drained Broccoli as well as Pancakes, special dietary, dry mix have insufficient amounts of Vitamin B12 in 1 lb.

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

• Boiled and Drained Broccoli has 8.3 times more Water than Pancakes, special dietary, dry mix.
• While Pancakes, special dietary, dry mix contain 2.5 times more Calcium, 2.2 times more Copper, 4.6 times more Iron, 2.2 times more Magnesium, 3 times more Manganese, 8.9 times more Phosphorus, 2.3 times more Potassium, 15.7 times more Selenium, 11.1 times more Sodium and 2.6 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 4.8 times more Omega 3 than Pancakes, special dietary, dry mix.
• While Pancakes, special dietary, dry mix contain 10 times more Energy, 3.4 times more Fat, 11.5 times more Omega 6, 10.3 times more Carbohydrate and 3.7 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Pancakes, special dietary, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.