Comparing Nutrients in 1 pound Cake, white, prepared from recipe with coconut frosting VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cake, white, prepared from recipe with coconut frosting	5%	26%	69%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cake, white, prepared from recipe with coconut frosting	Boiled Broccoli	Recommended Dietary Allowance
Energy	55.7% 1615kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	48% 46.7g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	55.2% 17.7g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	38.3% 0.61g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	54% 9.2g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	221% 287g	25% 32.6g	130g per day for Men 19-50 years
Sugars	359% 260g	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	12% 4.54g	39.4% 15g	38g per day for Men 19-50 years
Protein	35.6% 20g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Cake, white, prepared from recipe with coconut frosting	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.4% 0.58mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66% 0.86mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.82mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	35% 141μg	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	0.5% 0.45mg	327% 294mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	6.05% 36.3IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.63% 0.54mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, white, prepared from recipe with coconut frosting	Boiled Broccoli	Recommended Dietary Allowance
Calcium	41% 408mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	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	65.8% 5.26mg	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	54.6% 1.26mg	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	45.4% 318mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	13.2% 449mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	88.2% 48.5μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	86% 1288mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	2.54% 94g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cake, white, prepared from recipe with coconut frosting vs Boiled Broccoli:

• Cake, white, prepared from recipe with coconut frosting has 2 times more Vitamin B1, 1.5 times more Vitamin B2, 1.9 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 6.4 times more Vitamin A, 3.7 times more Vitamin B5, 6.9 times more Vitamin B6, 3.5 times more Vitamin B9, 649 times more Vitamin C, 12.1 times more Vitamin E and 34.4 times more Vitamin K than Cake, white, prepared from recipe with coconut frosting.

Comparing minerals per 1 pound for Cake, white, prepared from recipe with coconut frosting vs Boiled Broccoli:

• Cake, white, prepared from recipe with coconut frosting has 2.3 times more Calcium, 1.7 times more Iron, 1.4 times more Manganese, 6.7 times more Selenium and 6.9 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.8 times more Magnesium, 3 times more Potassium, 1.4 times more Zinc and 4.3 times more Water than Cake, white, prepared from recipe with coconut frosting.
• Both Cake, white, prepared from recipe with coconut frosting and Boiled and Drained Broccoli have similar amounts of Copper and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cake, white, prepared from recipe with coconut frosting has 10.2 times more Energy, 25.1 times more Fat, 49.3 times more Saturated Fat, 39.7 times more Omega 6, 8.8 times more Carbohydrate, 41.3 times more Sugars and 1.8 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.3 times more Fiber than Cake, white, prepared from recipe with coconut frosting.
• Both Cake, white, prepared from recipe with coconut frosting and Boiled and Drained Broccoli have similar amounts of Omega 3 per 1 lb.
• Both Cake, white, prepared from recipe with coconut frosting as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.