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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cake, yellow, enriched, dry mix	4%	8%	88%

Macro Nutrients

	Frozen Broccoli Spears	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Energy	4.54% 132kcal	58.5% 1696kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	23% 7.35g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	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	24.8% 14g	30% 16.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cake, yellow, enriched, dry mix	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	87.3% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	80.6% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	65.6% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	107% 426μg	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	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	28% 4.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Calcium	18.6% 186mg	96% 957mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	41% 3.27mg	118% 9.43mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	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	38.2% 268mg	201% 1406mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	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	5.14% 77mg	220% 3302mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	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: Frozen Broccoli Spears VS Cake, yellow, enriched, dry mix per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Broccoli Spears 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 Frozen Broccoli Spears vs Cake, yellow, enriched, dry mix:

• 1 pound of Frozen Broccoli Spears has more Vitamin A, 2.3 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C, 1.5 times more Vitamin E and 35 times more Vitamin K than Cake, yellow, enriched, dry mix.
• While 1 lb of Cake, yellow, enriched, dry mix contains 3.2 times more Vitamin B1, 2 times more Vitamin B2, 5 times more Vitamin B3, 1.5 times more Vitamin B5 and more Vitamin B12 than Frozen Broccoli Spears.
• 1 pound of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• 1 pound of Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin D in one pound.

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

• 1 pound of Frozen Broccoli Spears has 1.6 times more Magnesium, 1.3 times more Manganese, 5.3 times more Potassium, 1.3 times more Zinc and 12.6 times more Water than Cake, yellow, enriched, dry mix.
• While 1 lb of Cake, yellow, enriched, dry mix contains 5.1 times more Calcium, 2 times more Copper, 2.9 times more Iron, 5.3 times more Phosphorus, 1.6 times more Selenium and 42.8 times more Sodium than Frozen Broccoli Spears.
• 1 pound of Cake, yellow, enriched, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has 9.6 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 12.9 times more Energy, 10.3 times more Fat, 31.2 times more Saturated Fat, 15.3 times more Carbohydrate and 29.4 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cake, yellow, enriched, dry mix offer comparable quantities of Protein per one pound.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy
• 1 pound of Cake, yellow, enriched, dry mix provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Cake, yellow, enriched, dry mix provide inadequate amounts of Omega 6 in one pound.