Comparing Nutrients in 500 calories Broccoli Raab VS Cake, yellow, enriched, dry mix

Weight per 500 calories

• Broccoli Raab: 2273g
• Cake, yellow, enriched, dry mix: 134g

Cake, yellow, enriched, dry mix has 17 times more energy per unit of mass than Raw Broccoli Raab, which is high in comparison to other foods. Broccoli Raab having very low energy density.

Discover which food has more nutrients per 500 calories - Broccoli Raab or Cake, yellow, enriched, dry mix?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cake, yellow, enriched, dry mix	4%	8%	88%

Macro Nutrients

	Broccoli Raab	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	4.82% 4.68g	97g per day for Men 19-50 years
Saturated Fat	5.9% 1.9g	6.77% 2.17g	32g per day for Men 19-50 years
Omega 3	268% 4.3g	1.1% 0.017g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 64.8g	84.2% 110g	130g per day for Men 19-50 years
Sugars	12% 8.64g	80% 58g	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	5.33% 3.86g	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	% 2.27g	NA	g per day for Men 19-50 years
Sucrose	% 2.5g	NA	g per day for Men 19-50 years
Fiber	161% 61.4g	4.22% 1.6g	38g per day for Men 19-50 years
Protein	129% 72g	8.83% 4.95g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Vitamin A	331% 2977μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	307% 3.7mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	226% 2.93mg	23.8% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	173% 27.8mg	19.3% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	146% 7.3mg	9.73% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	299% 3.9mg	7.9% 0.1mg	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	472% 1886μg	22.7% 91μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.57% 0.13μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	510% 459mg	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	245% 37mg	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4242% 5091μg	3.23% 3.88μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Calcium	245% 2455mg	28.2% 282mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	10.7% 0.096mg	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	608% 48.6mg	34.8% 2.8mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	3.2% 13.4mg	420mg per day for Men 19-50 years
Manganese	390% 8.98mg	11% 0.26mg	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	237% 1659mg	59.2% 414mg	700mg per day for Men 19-50 years
Potassium	131% 4455mg	1.85% 63mg	3400mg per day for Men 19-50 years
Selenium	41.3% 22.7μg	7.3% 4μg	55μg per day for Men 19-50 years
Sodium	50% 750mg	65% 973mg	1500mg per day for Men 19-50 years
Zinc	159% 17.5mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	57% 2103g	0.26% 9.6g	3700g per day for Men 19-50 years

Broccoli Raab VS Cake, Yellow, Enriched, Dry Mix Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Broccoli Raab or Cake, yellow, enriched, dry mix?

Lets compare vitamin content per 500 calories of Broccoli Raab vs Cake, yellow, enriched, dry mix:

• 500 calories of Broccoli Raab have more Vitamin A, 11.9 times more Vitamin B1, 9.5 times more Vitamin B2, 9 times more Vitamin B3, 15 times more Vitamin B5, 37.8 times more Vitamin B6, 20.8 times more Vitamin B9, more Vitamin C, 29.9 times more Vitamin E and 1313.1 times more Vitamin K than Cake, yellow, enriched, dry mix.
• 500 calories of Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Broccoli Raab vs Cake, yellow, enriched, dry mix:

• 500 calories of Broccoli Raab have 8.7 times more Calcium, 9.9 times more Copper, 17.5 times more Iron, 37.4 times more Magnesium, 35.2 times more Manganese, 4 times more Phosphorus, 70.9 times more Potassium, 5.7 times more Selenium, 48.5 times more Zinc and 219.1 times more Water than Cake, yellow, enriched, dry mix.
• While 500 kcal of Cake, yellow, enriched, dry mix contain 1.3 times more Sodium than Raw Broccoli Raab.
• 500 calories of Cake, yellow, enriched, dry mix lack sufficient amounts of Magnesium, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Broccoli Raab have 2.4 times more Fat, 247.2 times more Omega 3, 38.3 times more Fiber and 14.6 times more Protein than Cake, yellow, enriched, dry mix.
• While 500 kcal of Cake, yellow, enriched, dry mix contain 1.7 times more Carbohydrate and 6.7 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Cake, yellow, enriched, dry mix offer comparable quantities of Energy per 500 calories.
• 500 calories of Cake, yellow, enriched, dry mix provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Broccoli Raab as well as Cake, yellow, enriched, dry mix provide inadequate amounts of Omega 6 in 500 calories.