Comparing Nutrients in 300 calories Broccoli VS Cake, angelfood, dry mix, prepared

Weight per 300 calories

• Broccoli: 882g
• Cake, angelfood, dry mix, prepared: 117g

Cake, angelfood, dry mix, prepared has 7.6 times more energy per unit of mass than Raw Broccoli, which is high in comparison to other foods. Broccoli having low energy density.

Which food has more nutrients per 300 calories - Broccoli or Cake, angelfood, dry mix, prepared?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cake, angelfood, dry mix, prepared	9%	1%	90%

Macro Nutrients

	Broccoli	Cake, angelfood, dry mix, prepared	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.26g	0.36% 0.35g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	0.51% 0.008g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	0.8% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.6g	52.7% 68.5g	130g per day for Men 19-50 years
Sugars	20.7% 15g	49% 35.6g	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	8.28% 6g	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	% 4.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.88g	NA	g per day for Men 19-50 years
Fiber	60.4% 23g	0.61% 0.23g	38g per day for Men 19-50 years
Protein	44.4% 25g	12.7% 7.12g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cake, angelfood, dry mix, prepared	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	8.95% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.64mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	2.57% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	0.54% 0.007mg	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	139% 556μg	5.54% 22μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.46% 0.035μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	875% 787mg	0% 0mg	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	46% 6.9mg	0.078% 0.012mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	747% 896μg	0.097% 0.12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cake, angelfood, dry mix, prepared	Recommended Dietary Allowance
Calcium	41.5% 415mg	9.8% 98mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	8.8% 0.079mg	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	80.5% 6.44mg	3.36% 0.27mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	2.22% 9.34mg	420mg per day for Men 19-50 years
Manganese	80.6% 1.85mg	3.2% 0.074mg	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	83% 582mg	38.7% 271mg	700mg per day for Men 19-50 years
Potassium	82% 2788mg	4.63% 158mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	32.5% 18μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	39.8% 596mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	1.38% 0.15mg	11mg per day for Men 19-50 years
Water	21.3% 788g	1.04% 38.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Broccoli vs Cake, angelfood, dry mix, prepared:

• Raw Broccoli has more Vitamin A, 5.8 times more Vitamin B1, 4.4 times more Vitamin B2, 28.2 times more Vitamin B3, 39.4 times more Vitamin B5, 220.5 times more Vitamin B6, 25.1 times more Vitamin B9, more Vitamin C, 589.6 times more Vitamin E and 7679.8 times more Vitamin K than Cake, angelfood, dry mix, prepared.
• Both Raw Broccoli as well as Cake, angelfood, dry mix, prepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Broccoli vs Cake, angelfood, dry mix, prepared:

• Raw Broccoli has 4.2 times more Calcium, 5.4 times more Copper, 24 times more Iron, 19.8 times more Magnesium, 25.2 times more Manganese, 2.2 times more Phosphorus, 17.7 times more Potassium, 1.2 times more Selenium, 23.8 times more Zinc and 20.5 times more Water than Cake, angelfood, dry mix, prepared.
• While Cake, angelfood, dry mix, prepared contains 2 times more Sodium than Raw Broccoli.

Comparison of macro-nutrients per 300 calories:

• Raw Broccoli has 9.3 times more Fat, 20 times more Saturated Fat, 68 times more Omega 3, 98.3 times more Fiber and 3.5 times more Protein than Cake, angelfood, dry mix, prepared.
• While Cake, angelfood, dry mix, prepared contains 2.4 times more Sugars than Raw Broccoli.
• Both Raw Broccoli and Cake, angelfood, dry mix, prepared have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Broccoli as well as Cake, angelfood, dry mix, prepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.