Comparing Nutrients in 1 pound Boiled Broccoli VS Snacks, corn cakes

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Snacks, corn cakes	8%	6%	86%

Macro Nutrients

	Boiled Broccoli	Snacks, corn cakes	Recommended Dietary Allowance
Energy	5.47% 159kcal	60.5% 1755kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	11.2% 11g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	5.95% 1.9g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	23.7% 4.04g	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	291% 378g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	147% 106g	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	22.7% 8.6g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	65.6% 36.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Snacks, corn cakes	Recommended Dietary Allowance
Vitamin A	39% 349μg	35.3% 318μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	146% 23.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	75.3% 3.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	49% 0.64mg	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	21.5% 86μg	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	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Snacks, corn cakes	Recommended Dietary Allowance
Calcium	18% 181mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	212% 1.9mg	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	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	123% 517mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	358% 8.23mg	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	43.4% 304mg	102% 712mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	21% 712mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	81.6% 45μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	148% 2214mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	82.5% 9.07mg	11mg per day for Men 19-50 years
Water	11% 405g	0.56% 21g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Snacks, corn cakes:

• Boiled and Drained Broccoli has 2.5 times more Vitamin B2, 1.4 times more Vitamin B6, 5.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Snacks, corn cakes.
• While Snacks, corn cakes contain 4 times more Vitamin B1, 9.3 times more Vitamin B3 and 1.3 times more Vitamin B5 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Snacks, corn cakes have similar amounts of Vitamin A per 1 lb.
• Both Boiled and Drained Broccoli as well as Snacks, corn cakes have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Snacks, corn cakes:

• Boiled and Drained Broccoli has 2.1 times more Calcium, 1.9 times more Potassium and 19.4 times more Water than Snacks, corn cakes.
• While Snacks, corn cakes contain 6.9 times more Copper, 2.1 times more Iron, 5.4 times more Magnesium, 9.4 times more Manganese, 2.3 times more Phosphorus, 6.2 times more Selenium, 11.9 times more Sodium and 4.4 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 4 times more Omega 3 and 1.7 times more Fiber than Snacks, corn cakes.
• While Snacks, corn cakes contain 11.1 times more Energy, 5.9 times more Fat, 5.3 times more Saturated Fat, 17.5 times more Omega 6, 11.6 times more Carbohydrate, 16.9 times more Sugars and 3.4 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Snacks, corn cakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.