Comparing Nutrients in 1 pound Broccoli VS Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry	4%	14%	82%

Macro Nutrients

	Broccoli	Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry	Recommended Dietary Allowance
Energy	5.3% 154kcal	63.7% 1846kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	24% 7.7g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	NA	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	292% 379g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	343% 248g	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	34.6% 13g	38g per day for Men 19-50 years
Protein	23% 12.8g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry	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	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	47.3% 7.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	0% 0mg	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	55.6% 222μg	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	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	Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry	Recommended Dietary Allowance
Calcium	21.3% 213mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	NA	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	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	NA	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	42% 1433mg	6.8% 231mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	NA	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	138% 2073mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	11% 405g	0.49% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry:

• Raw Broccoli has more Vitamin A, more Vitamin B5, more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry.
• While Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry contain 2.8 times more Vitamin B1 and 2.6 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry have similar amounts of Vitamin B2 per 1 lb.
• Both Raw Broccoli as well as Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry:

• Raw Broccoli has 2.8 times more Calcium, 6.2 times more Potassium, 1.6 times more Zinc and 22.3 times more Water than Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry.
• While Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry contain 5.2 times more Iron and 13.8 times more Sodium than Raw Broccoli.

Comparison of macro-nutrients per 1 pound:

• Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry contain 12 times more Energy, 16.6 times more Fat, 14.9 times more Saturated Fat, 12.6 times more Carbohydrate, 32.2 times more Sugars and 1.6 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry have similar amounts of Fiber per 1 lb.
• Both Raw Broccoli as well as Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.