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

Macros Ratio

	Protein	Fat	Carbs
Cake, yellow, enriched, dry mix	4%	8%	88%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cake, yellow, enriched, dry mix	Broccoli Raab	Recommended Dietary Allowance
Energy	58.5% 1696kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	23% 7.35g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	5.8% 0.99g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	286% 372g	9.94% 13g	130g per day for Men 19-50 years
Sugars	271% 196g	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	30% 16.8g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Cake, yellow, enriched, dry mix	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.3% 1.05mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.6% 1.05mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.6% 10.5mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	59.7% 0.78mg	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	94% 376μg	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	102% 92mg	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	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, yellow, enriched, dry mix	Broccoli Raab	Recommended Dietary Allowance
Calcium	96% 957mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	36.3% 0.33mg	21% 0.19mg	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	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	37.7% 0.87mg	78% 1.8mg	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	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	6.27% 213mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	24.7% 13.6μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	220% 3302mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	0.88% 32.6g	11.3% 420g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Cake, yellow, enriched, dry mix versus 1 lb of Broccoli Raab 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 Broccoli Raab:

• 1 pound of Cake, yellow, enriched, dry mix has 1.4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.9 times more Vitamin B3 and more Vitamin B12 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains more Vitamin A, 2.2 times more Vitamin B6, more Vitamin C, 1.8 times more Vitamin E and 77.2 times more Vitamin K than Cake, yellow, enriched, dry mix.
• Both Cake, yellow, enriched, dry mix and Broccoli Raab provide similar amounts of Vitamin B5 and Vitamin B9 per one pound.
• 1 pound of Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Broccoli Raab have insufficient amounts of Vitamin B12
• Both Cake, yellow, enriched, dry mix as well as Raw Broccoli Raab have insufficient amounts of Vitamin D in one pound.

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

• 1 pound of Cake, yellow, enriched, dry mix has 2 times more Calcium, 1.7 times more Copper, 4.2 times more Phosphorus, 3 times more Selenium and 22.1 times more Sodium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 2.2 times more Magnesium, 2.1 times more Manganese, 4.2 times more Potassium, 2.9 times more Zinc and 12.9 times more Water than Cake, yellow, enriched, dry mix.
• Both Cake, yellow, enriched, dry mix and Broccoli Raab contain similar levels of Iron per one pound.
• 1 pound of Cake, yellow, enriched, dry mix lack sufficient amounts of Potassium
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cake, yellow, enriched, dry mix has 17 times more Energy, 7.1 times more Fat, 19.5 times more Saturated Fat, 28.7 times more Carbohydrate and 113.9 times more Sugars than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 14.5 times more Omega 3 and 2.3 times more Fiber than Cake, yellow, enriched, dry mix.
• Both Cake, yellow, enriched, dry mix and Broccoli Raab offer comparable quantities of Protein per one pound.
• 1 pound of Cake, yellow, enriched, dry mix provide inadequate amounts of Omega 3
• 1 pound of Broccoli Raab provide inadequate amounts of Energy
• Both Cake, yellow, enriched, dry mix as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in one pound.