Comparing Nutrients in 1 pound Cake, yellow, enriched, dry mix VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Cake, yellow, enriched, dry mix	4%	8%	88%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Cake, yellow, enriched, dry mix	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	58.5% 1696kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	23% 7.35g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	5.8% 0.99g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	286% 372g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	271% 196g	9.2% 6.67g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	36% 13.6g	38g per day for Men 19-50 years
Protein	30% 16.8g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Cake, yellow, enriched, dry mix	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.3% 1.05mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.6% 1.05mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.6% 10.5mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	61% 0.79mg	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	77% 308μg	107% 426μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	19% 0.45μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	344% 310mg	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	28% 4.17mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, yellow, enriched, dry mix	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	96% 957mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	36.3% 0.33mg	18% 0.16mg	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	118% 9.43mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	37.7% 0.87mg	50.5% 1.16mg	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	201% 1406mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	6.27% 213mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	24.7% 13.6μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	220% 3302mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	0.88% 32.6g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Cake, yellow, enriched, dry mix VS Frozen Broccoli Spears per 1 lb

Compare the macro and micronutrient content in 1 lb of Cake, yellow, enriched, dry mix versus 1 lb of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cake, yellow, enriched, dry mix vs Frozen Broccoli Spears:

• 1 pound of Cake, yellow, enriched, dry mix has 3.2 times more Vitamin B1, 2 times more Vitamin B2, 5 times more Vitamin B3, 1.5 times more Vitamin B5 and more Vitamin B12 than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains more Vitamin A, 2.3 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C, 1.5 times more Vitamin E and 35 times more Vitamin K than Cake, yellow, enriched, dry mix.
• 1 pound of Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• Both Cake, yellow, enriched, dry mix as well as Frozen Broccoli Spears have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Cake, yellow, enriched, dry mix vs Frozen Broccoli Spears:

• 1 pound of Cake, yellow, enriched, dry mix has 5.1 times more Calcium, 2 times more Copper, 2.9 times more Iron, 5.3 times more Phosphorus, 1.6 times more Selenium and 42.8 times more Sodium than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 1.6 times more Magnesium, 1.3 times more Manganese, 5.3 times more Potassium, 1.3 times more Zinc and 12.6 times more Water than Cake, yellow, enriched, dry mix.
• 1 pound of Cake, yellow, enriched, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cake, yellow, enriched, dry mix has 12.9 times more Energy, 10.3 times more Fat, 31.2 times more Saturated Fat, 15.3 times more Carbohydrate, 29.4 times more Sugars and 1.2 times more Protein than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 9.6 times more Omega 3 and 2.5 times more Fiber than Cake, yellow, enriched, dry mix.
• 1 pound of Cake, yellow, enriched, dry mix provide inadequate amounts of Omega 3
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Cake, yellow, enriched, dry mix as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in one pound.