Comparing Nutrients in 500 calories Broccoli VS Cake, white, prepared from recipe with coconut frosting

Weight per 500 calories

• Broccoli: 1471g
• Cake, white, prepared from recipe with coconut frosting: 140g

Cake, white, prepared from recipe with coconut frosting has 10.5 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 500 calories - Broccoli or Cake, white, prepared from recipe with coconut frosting?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cake, white, prepared from recipe with coconut frosting	5%	26%	69%

Macro Nutrients

	Broccoli	Cake, white, prepared from recipe with coconut frosting	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	15% 14.5g	97g per day for Men 19-50 years
Saturated Fat	5.24% 1.68g	17% 5.47g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	16.7% 2.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.48% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	68.3% 88.8g	130g per day for Men 19-50 years
Sugars	34.5% 25g	111% 80.6g	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	13.8% 10g	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.47g	NA	g per day for Men 19-50 years
Fiber	101% 38.2g	3.7% 1.4g	38g per day for Men 19-50 years
Protein	74% 41.5g	11% 6.18g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cake, white, prepared from recipe with coconut frosting	Recommended Dietary Allowance
Vitamin A	50.7% 456μg	1.87% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87% 1.04mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.72mg	20.4% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	9.33% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.43mg	4.7% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.57mg	3.13% 0.041mg	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	232% 926μg	11% 43.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.5% 0.084μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1458% 1312mg	0.16% 0.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.87% 11.2IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	76.5% 11.5mg	1.12% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1245% 1494μg	4.8% 5.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cake, white, prepared from recipe with coconut frosting	Recommended Dietary Allowance
Calcium	69% 691mg	12.6% 126mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	10.5% 0.094mg	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	134% 10.7mg	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	73.5% 309mg	4% 17mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	17% 0.39mg	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	139% 971mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	137% 4647mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	67% 36.8μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	26.6% 399mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	4.2% 0.46mg	11mg per day for Men 19-50 years
Water	35.5% 1313g	0.79% 29g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Broccoli vs Cake, white, prepared from recipe with coconut frosting:

• Raw Broccoli has 27 times more Vitamin A, 5.8 times more Vitamin B1, 6.5 times more Vitamin B2, 6.3 times more Vitamin B3, 35.9 times more Vitamin B5, 63.2 times more Vitamin B6, 21.3 times more Vitamin B9, 9339.8 times more Vitamin C, 68.1 times more Vitamin E and 259.5 times more Vitamin K than Cake, white, prepared from recipe with coconut frosting.
• Both Raw Broccoli as well as Cake, white, prepared from recipe with coconut frosting have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Broccoli vs Cake, white, prepared from recipe with coconut frosting:

• Raw Broccoli has 5.5 times more Calcium, 7.7 times more Copper, 6.6 times more Iron, 18.3 times more Magnesium, 7.9 times more Manganese, 9.9 times more Phosphorus, 33.4 times more Potassium, 2.4 times more Selenium, 1.2 times more Sodium, 13 times more Zinc and 45.2 times more Water than Cake, white, prepared from recipe with coconut frosting.

Comparison of macro-nutrients per 500 calories:

• Raw Broccoli has 4.9 times more Omega 3, 27.2 times more Fiber and 6.7 times more Protein than Cake, white, prepared from recipe with coconut frosting.
• While Cake, white, prepared from recipe with coconut frosting contains 2.7 times more Fat, 3.3 times more Saturated Fat, 3.9 times more Omega 6 and 3.2 times more Sugars than Raw Broccoli.
• Both Raw Broccoli and Cake, white, prepared from recipe with coconut frosting have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Broccoli as well as Cake, white, prepared from recipe with coconut frosting have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.