Comparing Nutrients in 1 pound Broccoli VS Cake, angelfood, commercially prepared

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cake, angelfood, commercially prepared	9%	3%	88%

Macro Nutrients

	Broccoli	Cake, angelfood, commercially prepared	Recommended Dietary Allowance
Energy	5.3% 154kcal	40.4% 1170kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	3.74% 3.63g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	9.23% 1.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	202% 262g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	NA	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	4.25% 3.1g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.45g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	18% 6.8g	38g per day for Men 19-50 years
Protein	23% 12.8g	47.8% 26.8g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cake, angelfood, commercially prepared	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	38.6% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	171% 2.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	11% 0.14mg	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	71.4% 286μg	39.7% 159μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.3% 0.27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	450% 405mg	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	23.6% 3.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cake, angelfood, commercially prepared	Recommended Dietary Allowance
Calcium	21.3% 213mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	39.3% 0.35mg	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	41.4% 3.3mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	16.8% 0.39mg	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	42.8% 299mg	210% 1470mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	12.4% 422mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	60.2% 33μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	226% 3397mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	11% 405g	4.07% 151g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli VS Cake, angelfood, commercially prepared per 1 lb

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

Lets compare vitamin content per 1 pound of Broccoli vs Cake, angelfood, commercially prepared:

• 1 pound of Broccoli has more Vitamin A, 2.9 times more Vitamin B5, 5.6 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin C than Cake, angelfood, commercially prepared.
• While 1 lb of Cake, angelfood, commercially prepared contains 1.4 times more Vitamin B1, 4.2 times more Vitamin B2, 1.4 times more Vitamin B3 and more Vitamin B12 than Raw Broccoli.
• 1 pound of Broccoli have insufficient amounts of Vitamin B12
• 1 pound of Cake, angelfood, commercially prepared have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 1 pound for Broccoli vs Cake, angelfood, commercially prepared:

• 1 pound of Broccoli has 1.4 times more Iron, 1.8 times more Magnesium, 2.5 times more Manganese, 3.4 times more Potassium, 5.9 times more Zinc and 2.7 times more Water than Cake, angelfood, commercially prepared.
• While 1 lb of Cake, angelfood, commercially prepared contains 3 times more Calcium, 1.6 times more Copper, 4.9 times more Phosphorus, 2.9 times more Selenium and 22.7 times more Sodium than Raw Broccoli.
• 1 pound of Cake, angelfood, commercially prepared lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Broccoli has 3 times more Omega 3 and 1.7 times more Fiber than Cake, angelfood, commercially prepared.
• While 1 lb of Cake, angelfood, commercially prepared contains 7.6 times more Energy, 7.1 times more Omega 6, 8.7 times more Carbohydrate and 2.1 times more Protein than Raw Broccoli.
• 1 pound of Broccoli provide inadequate amounts of Energy and Omega 6
• 1 pound of Cake, angelfood, commercially prepared provide inadequate amounts of Omega 3