Comparing Nutrients in 300 calories Cooked Chopped Frozen Broccoli VS Cake, pudding-type, white, unenriched, dry mix

Weight per 300 calories

• Cooked Chopped Frozen Broccoli: 1071g
• Cake, pudding-type, white, unenriched, dry mix: 71g

Cake, pudding-type, white, unenriched, dry mix has 15.1 times more energy per unit of mass than Boiled Chopped Frozen Broccoli, which is very high in comparison to other foods. Cooked Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Chopped Frozen Broccoli or Cake, pudding-type, white, unenriched, dry mix?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cake, pudding-type, white, unenriched, dry mix	4%	20%	76%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	6.95% 6.74g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	5.2% 1.66g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	6.9% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	9.97% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.3g	44% 57.4g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	NA	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	84.6% 32g	1.3% 0.5g	38g per day for Men 19-50 years
Protein	59.3% 33.2g	4.94% 2.77g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Vitamin A	60.7% 546μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	4.73% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.8% 0.87mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	4.3% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.7% 2.94mg	3.3% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	0.98% 0.013mg	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	150% 600μg	1.6% 6.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.2% 0.028μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	477% 430mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	94% 14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	787% 944μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Calcium	35.4% 354mg	5.46% 54.6mg	1000mg per day for Men 19-50 years
Copper	40.5% 0.36mg	4.4% 0.04mg	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	81.7% 6.54mg	4.6% 0.37mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	1.5% 6.4mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	8.57% 0.2mg	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	75% 525mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	44.7% 1521mg	1.5% 51mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	NA	55μg per day for Men 19-50 years
Sodium	7.86% 118mg	31.4% 472mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	1.6% 0.18mg	11mg per day for Men 19-50 years
Water	26.3% 972g	0.067% 2.5g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Cake, Pudding-type, White, Unenriched, Dry Mix Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Chopped Frozen Broccoli or Cake, pudding-type, white, unenriched, dry mix?

Lets compare vitamin content per 300 calories of Cooked Chopped Frozen Broccoli vs Cake, pudding-type, white, unenriched, dry mix:

• 300 calories of Cooked Chopped Frozen Broccoli have more Vitamin A, 10.4 times more Vitamin B1, 20.4 times more Vitamin B2, 7.1 times more Vitamin B3, 17.8 times more Vitamin B5, 109.1 times more Vitamin B6, 94 times more Vitamin B9 and more Vitamin C than Cake, pudding-type, white, unenriched, dry mix.
• 300 calories of Cake, pudding-type, white, unenriched, dry mix have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Cake, pudding-type, white, unenriched, dry mix have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Cooked Chopped Frozen Broccoli vs Cake, pudding-type, white, unenriched, dry mix:

• 300 calories of Cooked Chopped Frozen Broccoli have 6.5 times more Calcium, 9.2 times more Copper, 17.7 times more Iron, 21.8 times more Magnesium, 12.1 times more Manganese, 2.7 times more Phosphorus, 29.8 times more Potassium, 16.9 times more Zinc and 391.6 times more Water than Cake, pudding-type, white, unenriched, dry mix.
• While 300 kcal of Cake, pudding-type, white, unenriched, dry mix contain 4 times more Sodium than Boiled Chopped Frozen Broccoli.
• 300 calories of Cake, pudding-type, white, unenriched, dry mix lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Chopped Frozen Broccoli have 4.1 times more Omega 3, 64.7 times more Fiber and 12 times more Protein than Cake, pudding-type, white, unenriched, dry mix.
• While 300 kcal of Cake, pudding-type, white, unenriched, dry mix contain 5.2 times more Fat and 12.2 times more Omega 6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cake, pudding-type, white, unenriched, dry mix offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6
• 300 calories of Cake, pudding-type, white, unenriched, dry mix provide inadequate amounts of Fiber and Protein