Comparing Nutrients in 1 pound Boiled Spears Frozen Broccoli VS Cake, yellow, enriched, dry mix

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Cake, yellow, enriched, dry mix	4%	8%	88%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Energy	4.38% 127kcal	58.5% 1696kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	23% 7.35g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	5.8% 0.99g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	286% 372g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	271% 196g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	25% 14g	30% 16.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	87.3% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	80.6% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	65.6% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	27% 0.35mg	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	34% 136μg	77% 308μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	19% 0.45μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	202% 182mg	0% 0mg	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	40% 6mg	28% 4.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Calcium	23% 231mg	96% 957mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	36.3% 0.33mg	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	34.6% 2.77mg	118% 9.43mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	37.7% 0.87mg	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	35.6% 249mg	201% 1406mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	6.27% 213mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	24.7% 13.6μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	220% 3302mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	11% 411g	0.88% 32.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Cake, yellow, enriched, dry mix per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Spears Frozen Broccoli versus 1 lb of Cake, yellow, enriched, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Spears Frozen Broccoli vs Cake, yellow, enriched, dry mix:

• 1 pound of Boiled Spears Frozen Broccoli has more Vitamin A, 1.7 times more Vitamin B6, more Vitamin C, 1.4 times more Vitamin E and 30.4 times more Vitamin K than Cake, yellow, enriched, dry mix.
• While 1 lb of Cake, yellow, enriched, dry mix contains 4.2 times more Vitamin B1, 2.9 times more Vitamin B2, 5.1 times more Vitamin B3, 1.3 times more Vitamin B5, 2.3 times more Vitamin B9 and more Vitamin B12 than Boiled and Drained Spears Frozen Broccoli.
• 1 pound of Boiled Spears Frozen Broccoli have insufficient amounts of Vitamin B12
• 1 pound of Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Spears Frozen Broccoli as well as Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Spears Frozen Broccoli vs Cake, yellow, enriched, dry mix:

• 1 pound of Boiled Spears Frozen Broccoli has 2 times more Magnesium, 1.7 times more Manganese, 3.8 times more Potassium and 12.6 times more Water than Cake, yellow, enriched, dry mix.
• While 1 lb of Cake, yellow, enriched, dry mix contains 4.1 times more Calcium, 1.7 times more Copper, 3.4 times more Iron, 5.6 times more Phosphorus, 1.6 times more Selenium and 30.3 times more Sodium than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Cake, yellow, enriched, dry mix contain similar levels of Zinc per one pound.
• 1 pound of Cake, yellow, enriched, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Spears Frozen Broccoli has 3.2 times more Omega 3 and 2.5 times more Fiber than Cake, yellow, enriched, dry mix.
• While 1 lb of Cake, yellow, enriched, dry mix contains 13.4 times more Energy, 31.8 times more Fat, 90 times more Saturated Fat, 15.3 times more Carbohydrate and 29.4 times more Sugars than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Cake, yellow, enriched, dry mix offer comparable quantities of Protein per one pound.
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• 1 pound of Cake, yellow, enriched, dry mix provide inadequate amounts of Omega 3
• Both Boiled and Drained Spears Frozen Broccoli as well as Cake, yellow, enriched, dry mix provide inadequate amounts of Omega 6 in one pound.