Comparing Nutrients in 1 pound Broccoli VS Cake, gingerbread, dry mix

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cake, gingerbread, dry mix	4%	28%	68%

Macro Nutrients

	Broccoli	Cake, gingerbread, dry mix	Recommended Dietary Allowance
Energy	5.3% 154kcal	68.4% 1982kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	64.5% 62.6g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	25.8% 0.41g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	44.7% 7.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	260% 338g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	292% 211g	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	20.3% 7.7g	38g per day for Men 19-50 years
Protein	23% 12.8g	35.6% 20g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cake, gingerbread, dry mix	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	129% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	72.3% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	21.3% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	14.3% 0.19mg	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	58% 231μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	450% 405mg	1% 0.91mg	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	23.6% 3.54mg	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cake, gingerbread, dry mix	Recommended Dietary Allowance
Calcium	21.3% 213mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	124% 1.1mg	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	266% 21.3mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	110% 2.52mg	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	146% 1025mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	45.5% 1547mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	11% 405g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Cake, gingerbread, dry mix:

• Raw Broccoli has more Vitamin A, 2.4 times more Vitamin B5, 4.3 times more Vitamin B6, 1.2 times more Vitamin B9, 446 times more Vitamin C, 3.9 times more Vitamin E and 15.9 times more Vitamin K than Cake, gingerbread, dry mix.
• While Cake, gingerbread, dry mix contains 4.8 times more Vitamin B1, 2.1 times more Vitamin B2 and 4 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli as well as Cake, gingerbread, dry mix have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Cake, gingerbread, dry mix:

• Raw Broccoli has 20.3 times more Water than Cake, gingerbread, dry mix.
• While Cake, gingerbread, dry mix contains 2 times more Calcium, 5 times more Copper, 6.4 times more Iron, 2.6 times more Manganese, 3.4 times more Phosphorus and 19.9 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Cake, gingerbread, dry mix have similar amounts of Magnesium, Potassium, Selenium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 1.5 times more Fiber than Cake, gingerbread, dry mix.
• While Cake, gingerbread, dry mix contains 12.9 times more Energy, 37.3 times more Fat, 30.4 times more Saturated Fat, 1.4 times more Omega 3, 34.2 times more Omega 6, 11.2 times more Carbohydrate, 27.4 times more Sugars and 1.6 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Cake, gingerbread, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.