Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Cake, yellow, enriched, dry mix

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Cake, yellow, enriched, dry mix	4%	8%	88%

Macro Nutrients

	Cooked Broccoli Raab	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Energy	3.9% 113kcal	58.5% 1696kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	23% 7.35g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	11% 14g	286% 372g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	31% 17.4g	30% 16.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Vitamin A	114% 1030μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	87.3% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	80.6% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	65.6% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	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	80.5% 322μg	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	186% 168mg	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	76.5% 11.5mg	28% 4.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Calcium	53.5% 535mg	96% 957mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	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	72% 5.76mg	118% 9.43mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	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	53% 372mg	201% 1406mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	6.27% 213mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	24.7% 13.6μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	220% 3302mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	11.2% 415g	0.88% 32.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Cake, yellow, enriched, dry mix per 1 lb

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

• 1 pound of Cooked Broccoli Raab has more Vitamin A, 1.2 times more Vitamin B5, 2.9 times more Vitamin B6, more Vitamin C, 2.8 times more Vitamin E and 88.3 times more Vitamin K than Cake, yellow, enriched, dry mix.
• While 1 lb of Cake, yellow, enriched, dry mix contains 1.4 times more Vitamin B1, 1.7 times more Vitamin B2 and more Vitamin B12 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Cake, yellow, enriched, dry mix provide similar amounts of Vitamin B3 and Vitamin B9 per one pound.
• 1 pound of Cooked Broccoli Raab have insufficient amounts of Vitamin B12
• 1 pound of Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Broccoli Raab as well as Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Broccoli Raab vs Cake, yellow, enriched, dry mix:

• 1 pound of Cooked Broccoli Raab has 2.7 times more Magnesium, 2 times more Manganese, 7.3 times more Potassium, 2 times more Zinc and 12.7 times more Water than Cake, yellow, enriched, dry mix.
• While 1 lb of Cake, yellow, enriched, dry mix contains 1.8 times more Calcium, 1.6 times more Iron, 3.8 times more Phosphorus, 2.3 times more Selenium and 13 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Cake, yellow, enriched, dry mix contain similar levels of Copper 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 Cooked Broccoli Raab has 15.5 times more Omega 3 and 2.3 times more Fiber than Cake, yellow, enriched, dry mix.
• While 1 lb of Cake, yellow, enriched, dry mix contains 15 times more Energy, 6.7 times more Fat, 18.2 times more Saturated Fat, 26.3 times more Carbohydrate and 69.8 times more Sugars than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Cake, yellow, enriched, dry mix offer comparable quantities of Protein per one pound.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy
• 1 pound of Cake, yellow, enriched, dry mix provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Cake, yellow, enriched, dry mix provide inadequate amounts of Omega 6 in one pound.