Comparing Nutrients in 1 pound Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry	4%	14%	82%
Broccoli	27%	8%	65%

Macro Nutrients

	Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry	Broccoli	Recommended Dietary Allowance
Energy	63.7% 1846kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	24% 7.7g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	NA	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	NA	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	292% 379g	23% 30g	130g per day for Men 19-50 years
Sugars	343% 248g	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	34.6% 13g	31% 11.8g	38g per day for Men 19-50 years
Protein	36% 20g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry	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	75.6% 0.91mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.3% 7.57mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	55.6% 222μg	71.4% 286μg	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	450% 405mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry	Broccoli	Recommended Dietary Allowance
Calcium	7.7% 77mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	NA	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	216% 17.3mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	NA	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	6.8% 231mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	NA	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	138% 2073mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.49% 18g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry vs Broccoli:

• Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry have 2.8 times more Vitamin B1 and 2.6 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, more Vitamin B5, more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry.
• Both Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry and Raw Broccoli have similar amounts of Vitamin B2 per 1 lb.
• Both Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry vs Broccoli:

• Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry have 5.2 times more Iron and 13.8 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 2.8 times more Calcium, 6.2 times more Potassium, 1.6 times more Zinc and 22.3 times more Water than Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry.

Comparison of macro-nutrients per 1 pound:

• Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry have 12 times more Energy, 16.6 times more Fat, 14.9 times more Saturated Fat, 12.6 times more Carbohydrate, 32.2 times more Sugars and 1.6 times more Protein than Raw Broccoli.
• Both Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry and Raw Broccoli have similar amounts of Fiber per 1 lb.
• Both Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.