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

Macros Ratio

	Protein	Fat	Carbs
Cake, yellow, enriched, dry mix	4%	8%	88%
Broccoli	27%	8%	65%

Macro Nutrients

	Cake, yellow, enriched, dry mix	Broccoli	Recommended Dietary Allowance
Energy	58.5% 1696kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	23% 7.35g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	5.8% 0.99g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	286% 372g	23% 30g	130g per day for Men 19-50 years
Sugars	271% 196g	10.6% 7.7g	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	4.25% 3.1g	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	% 0.45g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	31% 11.8g	38g per day for Men 19-50 years
Protein	30% 16.8g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Cake, yellow, enriched, dry mix	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.3% 1.05mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.6% 1.05mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.6% 10.5mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	52% 2.6mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, yellow, enriched, dry mix	Broccoli	Recommended Dietary Allowance
Calcium	96% 957mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	36.3% 0.33mg	24.7% 0.22mg	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	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	37.7% 0.87mg	41.4% 0.95mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	6.27% 213mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	24.7% 13.6μg	20.6% 11.3μg	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	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.88% 32.6g	11% 405g	3700g per day for Men 19-50 years

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

• Cake, yellow, enriched, dry mix has 3.3 times more Vitamin B1, 2 times more Vitamin B2, 3.6 times more Vitamin B3 and more Vitamin B12 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.6 times more Vitamin B5, 2.3 times more Vitamin B6, more Vitamin C and 35 times more Vitamin K than Cake, yellow, enriched, dry mix.
• Both Cake, yellow, enriched, dry mix and Raw Broccoli have similar amounts of Vitamin B9 and Vitamin E per 1 lb.
• Both Cake, yellow, enriched, dry mix as well as Raw Broccoli have insufficient amounts of Vitamin D in 1 lb.

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

• Cake, yellow, enriched, dry mix has 4.5 times more Calcium, 1.5 times more Copper, 2.8 times more Iron, 4.7 times more Phosphorus and 22.1 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 2.1 times more Magnesium, 6.7 times more Potassium, 1.5 times more Zinc and 12.4 times more Water than Cake, yellow, enriched, dry mix.
• Both Cake, yellow, enriched, dry mix and Raw Broccoli have similar amounts of Manganese and Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cake, yellow, enriched, dry mix has 11 times more Energy, 9.5 times more Fat, 14.2 times more Saturated Fat, 4.4 times more Omega 6, 12.3 times more Carbohydrate, 25.5 times more Sugars and 1.3 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 4.8 times more Omega 3 and 2.2 times more Fiber than Cake, yellow, enriched, dry mix.
• Both Cake, yellow, enriched, dry mix as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.