Comparing Nutrients in 1 pound Frozen Broccoli Spears VS Cake, angelfood, dry mix, prepared

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cake, angelfood, dry mix, prepared	9%	1%	90%

Macro Nutrients

	Frozen Broccoli Spears	Cake, angelfood, dry mix, prepared	Recommended Dietary Allowance
Energy	4.54% 132kcal	40% 1166kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	3.12% 0.53g	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	205% 266g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	191% 138g	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	2.4% 0.91g	38g per day for Men 19-50 years
Protein	24.8% 14g	49.4% 27.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cake, angelfood, dry mix, prepared	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	70.5% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	4.85% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	9.98% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	2.1% 0.027mg	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	107% 426μg	21.5% 86μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.67% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	344% 310mg	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	41% 6.12mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cake, angelfood, dry mix, prepared	Recommended Dietary Allowance
Calcium	18.6% 186mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	34.3% 0.31mg	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	41% 3.27mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	12.4% 0.29mg	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	38.2% 268mg	150% 1052mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	18% 612mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	126% 69.4μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	155% 2318mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	11% 411g	4.03% 149g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cake, angelfood, dry mix, prepared per 1 lb

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

Lets compare vitamin content per 1 pound of Frozen Broccoli Spears vs Cake, angelfood, dry mix, prepared:

• 1 pound of Frozen Broccoli Spears has more Vitamin A, 2.7 times more Vitamin B3, 2.2 times more Vitamin B5, 29.2 times more Vitamin B6, 4.9 times more Vitamin B9, more Vitamin C, 135 times more Vitamin E and 1014 times more Vitamin K than Cake, angelfood, dry mix, prepared.
• While 1 lb of Cake, angelfood, dry mix, prepared contains 1.3 times more Vitamin B1 and 1.8 times more Vitamin B2 than Frozen Broccoli Spears.
• 1 pound of Cake, angelfood, dry mix, prepared have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Cake, angelfood, dry mix, prepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Broccoli Spears vs Cake, angelfood, dry mix, prepared:

• 1 pound of Frozen Broccoli Spears has 3.1 times more Iron, 2 times more Magnesium, 4.1 times more Manganese, 1.9 times more Potassium, 2.6 times more Zinc and 2.8 times more Water than Cake, angelfood, dry mix, prepared.
• While 1 lb of Cake, angelfood, dry mix, prepared contains 2 times more Calcium, 1.9 times more Copper, 3.9 times more Phosphorus, 8.1 times more Selenium and 30.1 times more Sodium than Frozen Broccoli Spears.
• 1 pound of Cake, angelfood, dry mix, prepared lack sufficient amounts of Magnesium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has 17.9 times more Omega 3 and 15 times more Fiber than Cake, angelfood, dry mix, prepared.
• While 1 lb of Cake, angelfood, dry mix, prepared contains 8.9 times more Energy, 11 times more Carbohydrate, 20.8 times more Sugars and 2 times more Protein than Frozen Broccoli Spears.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy
• 1 pound of Cake, angelfood, dry mix, prepared provide inadequate amounts of Omega 3 and Fiber
• Both Frozen Broccoli Spears as well as Cake, angelfood, dry mix, prepared provide inadequate amounts of Omega 6 in one pound.