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

Macros Ratio

	Protein	Fat	Carbs
Cake, angelfood, commercially prepared	9%	3%	88%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cake, angelfood, commercially prepared	Boiled Broccoli	Recommended Dietary Allowance
Energy	40.4% 1170kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	3.74% 3.63g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	9.23% 1.57g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	202% 262g	25% 32.6g	130g per day for Men 19-50 years
Sugars	NA	8.7% 6.3g	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	4.63% 3.36g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	18% 6.8g	39.4% 15g	38g per day for Men 19-50 years
Protein	47.8% 26.8g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Cake, angelfood, commercially prepared	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.6% 0.46mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	171% 2.23mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	69.8% 0.91mg	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	39.7% 159μg	122% 490μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.3% 0.27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	327% 294mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, angelfood, commercially prepared	Boiled Broccoli	Recommended Dietary Allowance
Calcium	63.5% 635mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	39.3% 0.35mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	29.5% 2.36mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	16.8% 0.39mg	38.3% 0.88mg	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	210% 1470mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	12.4% 422mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	60.2% 33μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	226% 3397mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	4.07% 151g	11% 405g	3700g per day for Men 19-50 years

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

• Cake, angelfood, commercially prepared has 1.6 times more Vitamin B1, 4 times more Vitamin B2, 1.6 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 3.1 times more Vitamin B5, 6.5 times more Vitamin B6, 3.1 times more Vitamin B9 and more Vitamin C than Cake, angelfood, commercially prepared.

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

• Cake, angelfood, commercially prepared has 3.5 times more Calcium, 1.3 times more Copper, 4.8 times more Phosphorus, 4.6 times more Selenium and 18.3 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Iron, 1.8 times more Magnesium, 2.3 times more Manganese, 3.2 times more Potassium, 6.4 times more Zinc and 2.7 times more Water than Cake, angelfood, commercially prepared.

Comparison of macro-nutrients per 1 pound:

• Cake, angelfood, commercially prepared has 7.4 times more Energy, 6.8 times more Omega 6, 8.1 times more Carbohydrate and 2.5 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 5.7 times more Omega 3 and 2.2 times more Fiber than Cake, angelfood, commercially prepared.
• Both Cake, angelfood, commercially prepared as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.