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

Weight per 500 calories

• Cake, pudding-type, chocolate, dry mix: 128g
• Broccoli: 1471g

Cake, pudding-type, chocolate, dry mix has 11.5 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cake, pudding-type, chocolate, dry mix	4%	18%	78%
Broccoli	27%	8%	65%

Macro Nutrients

	Cake, pudding-type, chocolate, dry mix	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	14% 4.48g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	21% 3.55g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	75% 98g	130g per day for Men 19-50 years
Sugars	69.7% 50.5g	34.5% 25g	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	13.8% 10g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.47g	g per day for Men 19-50 years
Fiber	7.74% 2.94g	101% 38.2g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Cake, pudding-type, chocolate, dry mix	Broccoli	Recommended Dietary Allowance
Vitamin A	0.14% 1.28μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.4% 0.27mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.3% 3.1mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	198% 2.57mg	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	17.3% 69μg	232% 926μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	26.6% 0.64μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.14% 0.13mg	1458% 1312mg	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	5.54% 0.83mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.34% 2.8μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pudding-type, chocolate, dry mix	Broccoli	Recommended Dietary Allowance
Calcium	17% 170mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	38.6% 0.35mg	80% 0.72mg	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	46.7% 3.73mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.4mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	134% 3.1mg	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	52.2% 366mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	7.67% 4.2μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	74% 1107mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	0.13% 5g	35.5% 1313g	3700g per day for Men 19-50 years

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

• Cake, pudding-type, chocolate, dry mix has more Vitamin B12 than Raw Broccoli.
• While Raw Broccoli contains 356.5 times more Vitamin A, 3.9 times more Vitamin B1, 7.9 times more Vitamin B2, 3 times more Vitamin B3, 31.2 times more Vitamin B5, 64.9 times more Vitamin B6, 13.4 times more Vitamin B9, 10258 times more Vitamin C, 13.8 times more Vitamin E and 531.1 times more Vitamin K than Cake, pudding-type, chocolate, dry mix.
• Both Cake, pudding-type, chocolate, dry mix as well as Raw Broccoli have insufficient amounts of Vitamin D in 500 kcal.

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

• Cake, pudding-type, chocolate, dry mix has 2.3 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 4.1 times more Calcium, 2.1 times more Copper, 2.9 times more Iron, 5.9 times more Magnesium, 11.3 times more Manganese, 2.7 times more Phosphorus, 10.8 times more Potassium, 8.7 times more Selenium, 6 times more Zinc and 263.3 times more Water than Cake, pudding-type, chocolate, dry mix.

Comparison of macro-nutrients per 500 calories:

• Cake, pudding-type, chocolate, dry mix has 1.9 times more Fat, 2.7 times more Saturated Fat, 4.9 times more Omega 6 and 2 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 3.6 times more Omega 3, 13 times more Fiber and 7.1 times more Protein than Cake, pudding-type, chocolate, dry mix.
• Both Cake, pudding-type, chocolate, dry mix and Raw Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cake, pudding-type, chocolate, dry mix as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.