Comparing Nutrients in 300 calories Boiled Broccoli VS Cake, pudding-type, chocolate, dry mix

Weight per 300 calories

• Boiled Broccoli: 857g
• Cake, pudding-type, chocolate, dry mix: 76.7g

Cake, pudding-type, chocolate, dry mix has 11.2 times more energy per unit of mass than Boiled and Drained Broccoli, which is high in comparison to other foods. Boiled Broccoli having low energy density.

Discover which food has more nutrients per 300 calories - Boiled Broccoli or Cake, pudding-type, chocolate, dry mix?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cake, pudding-type, chocolate, dry mix	4%	18%	78%

Macro Nutrients

	Boiled Broccoli	Cake, pudding-type, chocolate, dry mix	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.62% 3.5g	6.44% 6.25g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	63.8% 1g	9.7% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	12.5% 2.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	16.4% 12g	42% 30.3g	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	8.75% 6.34g	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	% 4.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.69g	NA	g per day for Men 19-50 years
Fiber	74.4% 28.3g	4.64% 1.76g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	6.3% 3.53g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cake, pudding-type, chocolate, dry mix	Recommended Dietary Allowance
Vitamin A	73.3% 660μg	0.085% 0.77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	11.6% 1.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	3.24% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	1.83% 0.024mg	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	231% 926μg	10.4% 41.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16% 0.38μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	618% 556mg	0.085% 0.077mg	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	83% 12.4mg	3.32% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1008% 1209μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cake, pudding-type, chocolate, dry mix	Recommended Dietary Allowance
Calcium	34.3% 343mg	10.2% 102mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	0.86% 34.3μg	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	71.8% 5.74mg	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	7.5% 31.5mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	7.1% 0.16mg	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	82% 574mg	31.3% 219mg	700mg per day for Men 19-50 years
Potassium	74% 2511mg	7.6% 259mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	4.6% 2.53μg	55μg per day for Men 19-50 years
Sodium	23.4% 351mg	44.3% 664mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	5.44% 0.6mg	11mg per day for Men 19-50 years
Water	20.7% 765g	0.081% 3g	3700g per day for Men 19-50 years

Boiled Broccoli VS Cake, Pudding-type, Chocolate, Dry Mix Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Broccoli or Cake, pudding-type, chocolate, dry mix?

Lets compare vitamin content per 300 calories of Boiled Broccoli vs Cake, pudding-type, chocolate, dry mix:

• 300 calories of Boiled Broccoli have 860.2 times more Vitamin A, 3.4 times more Vitamin B1, 8.1 times more Vitamin B2, 2.6 times more Vitamin B3, 32.6 times more Vitamin B5, 72.1 times more Vitamin B6, 22.3 times more Vitamin B9, 7250.3 times more Vitamin C, 24.9 times more Vitamin E and 716.5 times more Vitamin K than Cake, pudding-type, chocolate, dry mix.
• While 300 kcal of Cake, pudding-type, chocolate, dry mix contain more Vitamin B12 than Boiled and Drained Broccoli.
• 300 calories of Boiled Broccoli have insufficient amounts of Vitamin B12
• 300 calories of Cake, pudding-type, chocolate, dry mix have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Cake, pudding-type, chocolate, dry mix have insufficient amounts of Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Broccoli vs Cake, pudding-type, chocolate, dry mix:

• 300 calories of Boiled Broccoli have 3.4 times more Calcium, 2.5 times more Copper, 2.6 times more Iron, 5.7 times more Magnesium, 10.2 times more Manganese, 2.6 times more Phosphorus, 9.7 times more Potassium, 5.4 times more Selenium, 6.4 times more Zinc and 255.7 times more Water than Cake, pudding-type, chocolate, dry mix.
• While 300 kcal of Cake, pudding-type, chocolate, dry mix contain 1.9 times more Sodium than Boiled and Drained Broccoli.
• 300 calories of Cake, pudding-type, chocolate, dry mix lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Broccoli have 6.6 times more Omega 3, 16 times more Fiber and 5.8 times more Protein than Cake, pudding-type, chocolate, dry mix.
• While 300 kcal of Cake, pudding-type, chocolate, dry mix contain 1.8 times more Fat, 4 times more Saturated Fat, 4.9 times more Omega 6 and 2.5 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cake, pudding-type, chocolate, dry mix offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Boiled Broccoli provide inadequate amounts of Omega 6
• 300 calories of Cake, pudding-type, chocolate, dry mix provide inadequate amounts of Fiber