Comparing Nutrients in 1 pound Cake, pound, commercially prepared, fat-free VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cake, pound, commercially prepared, fat-free	8%	4%	88%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cake, pound, commercially prepared, fat-free	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	44.3% 1284kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	3.67% 1.17g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	213% 277g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	215% 156g	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13% 5g	36% 13.6g	38g per day for Men 19-50 years
Protein	43.7% 24.5g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Cake, pound, commercially prepared, fat-free	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	14.6% 132μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.2% 0.57mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.37mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.4% 3.1mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.2% 0.054mg	45.4% 0.59mg	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	48.8% 195μg	76% 304μg	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	0% 0mg	284% 256mg	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	0.3% 0.045mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pound, commercially prepared, fat-free	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	19.5% 195mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	29.2% 0.26mg	19% 0.17mg	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	117% 9.34mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	58% 1.33mg	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	95% 662mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	14.7% 499mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	43.7% 24μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	103% 1547mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	3.8% 141g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Cake, pound, commercially prepared, fat-free VS Frozen Chopped Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Cake, pound, commercially prepared, fat-free versus 1 lb of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cake, pound, commercially prepared, fat-free vs Frozen Chopped Broccoli:

• 1 pound of Cake, pound, commercially prepared, fat-free has 2.4 times more Vitamin B1, 3.1 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.2 times more Vitamin B5 than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 1.8 times more Vitamin A, 10.8 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C, 122 times more Vitamin E and 811 times more Vitamin K than Cake, pound, commercially prepared, fat-free.
• 1 pound of Cake, pound, commercially prepared, fat-free have insufficient amounts of Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Cake, pound, commercially prepared, fat-free as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cake, pound, commercially prepared, fat-free vs Frozen Chopped Broccoli:

• 1 pound of Cake, pound, commercially prepared, fat-free has 1.5 times more Copper, 2.5 times more Iron, 2.9 times more Phosphorus, 1.9 times more Selenium and 14.2 times more Sodium than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 1.3 times more Calcium, 1.8 times more Magnesium, 2.1 times more Manganese, 1.9 times more Potassium, 1.5 times more Zinc and 3 times more Water than Cake, pound, commercially prepared, fat-free.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cake, pound, commercially prepared, fat-free has 10.9 times more Energy, 12.8 times more Omega 6, 12.8 times more Carbohydrate, 25.4 times more Sugars and 1.9 times more Protein than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 4 times more Omega 3 and 2.7 times more Fiber than Cake, pound, commercially prepared, fat-free.
• 1 pound of Cake, pound, commercially prepared, fat-free provide inadequate amounts of Omega 3
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6