Comparing Nutrients in 500 calories Boiled Broccoli VS Cake, pudding-type, chocolate, dry mix

Weight per 500 calories

• Boiled Broccoli: 1429g
• Cake, pudding-type, chocolate, dry mix: 128g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	10.7% 10.4g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	14% 4.48g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	21% 3.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	79% 103g	130g per day for Men 19-50 years
Sugars	27.4% 20g	69.7% 50.5g	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	14.6% 10.6g	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	% 7g	NA	g per day for Men 19-50 years
Sucrose	% 1.14g	NA	g per day for Men 19-50 years
Fiber	124% 47g	7.74% 2.94g	38g per day for Men 19-50 years
Protein	60.7% 34g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cake, pudding-type, chocolate, dry mix	Recommended Dietary Allowance
Vitamin A	122% 1100μg	0.14% 1.28μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	22.4% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	19.3% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	3.05% 0.04mg	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	386% 1543μg	17.3% 69μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	26.6% 0.64μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1030% 927mg	0.14% 0.13mg	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	138% 20.7mg	5.54% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	2.34% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cake, pudding-type, chocolate, dry mix	Recommended Dietary Allowance
Calcium	57% 571mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	38.6% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	1.43% 57μg	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	120% 9.57mg	46.7% 3.73mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	12.5% 52.4mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	12% 0.27mg	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	137% 957mg	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	7.67% 4.2μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	74% 1107mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	0.13% 5g	3700g per day for Men 19-50 years

Boiled Broccoli VS Cake, Pudding-type, Chocolate, Dry Mix Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Broccoli or Cake, pudding-type, chocolate, dry mix?

Lets compare vitamin content per 500 calories of Boiled Broccoli vs Cake, pudding-type, chocolate, dry mix:

• 500 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 500 kcal of Cake, pudding-type, chocolate, dry mix contain more Vitamin B12 than Boiled and Drained Broccoli.
• 500 calories of Boiled Broccoli have insufficient amounts of Vitamin B12
• 500 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 500 calories.

Comparing minerals per 500 calories for Boiled Broccoli vs Cake, pudding-type, chocolate, dry mix:

• 500 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 500 kcal of Cake, pudding-type, chocolate, dry mix contain 1.9 times more Sodium than Boiled and Drained Broccoli.
• 500 calories of Cake, pudding-type, chocolate, dry mix lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 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 500 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 500 calories.
• 500 calories of Boiled Broccoli provide inadequate amounts of Omega 6
• 500 calories of Cake, pudding-type, chocolate, dry mix provide inadequate amounts of Fiber