Comparing Nutrients in 5 ounces Boiled Broccoli VS 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	1.7% 49.6kcal	19% 554kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	15.5% 4.96g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	23% 3.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	87.4% 114g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	77.3% 56g	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	1.45% 1.05g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	11.6% 6.52g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cake, pudding-type, chocolate, dry mix	Recommended Dietary Allowance
Vitamin A	12% 109μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	21.4% 3.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	3.4% 0.044mg	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	38.3% 153μg	19% 76.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	29.5% 0.71μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	102% 92mg	0.16% 0.14mg	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	13.7% 2.06mg	6.14% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cake, pudding-type, chocolate, dry mix	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	19% 189mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	43% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	51.7% 4.14mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	13% 0.3mg	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	13.6% 95mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	14% 478mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	8.5% 4.68μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	82% 1228mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	3.4% 127g	0.15% 5.53g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cake, pudding-type, chocolate, dry mix per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Broccoli versus 5 oz of Cake, pudding-type, chocolate, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Cake, pudding-type, chocolate, dry mix:

• 5 ounces of Boiled Broccoli have 77 times more Vitamin A, 2.9 times more Vitamin B5, 6.5 times more Vitamin B6, 2 times more Vitamin B9, 649 times more Vitamin C, 2.2 times more Vitamin E and 64.1 times more Vitamin K than Cake, pudding-type, chocolate, dry mix.
• While 5 oz of Cake, pudding-type, chocolate, dry mix contain 3.3 times more Vitamin B1, 1.4 times more Vitamin B2, 4.4 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Broccoli.
• 5 ounces of Boiled Broccoli have insufficient amounts of Vitamin B12
• 5 ounces of Cake, pudding-type, chocolate, dry mix have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Broccoli as well as Cake, pudding-type, chocolate, dry mix have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Broccoli vs Cake, pudding-type, chocolate, dry mix:

• 5 ounces of Boiled Broccoli have 22.9 times more Water than Cake, pudding-type, chocolate, dry mix.
• While 5 oz of Cake, pudding-type, chocolate, dry mix contain 3.3 times more Calcium, 4.5 times more Copper, 4.4 times more Iron, 2 times more Magnesium, 4.3 times more Phosphorus, 2.1 times more Selenium, 21.1 times more Sodium and 1.7 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cake, pudding-type, chocolate, dry mix contain similar levels of Manganese and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Broccoli have 1.4 times more Fiber than Cake, pudding-type, chocolate, dry mix.
• While 5 oz of Cake, pudding-type, chocolate, dry mix contain 11.2 times more Energy, 19.9 times more Fat, 44.3 times more Saturated Fat, 1.7 times more Omega 3, 54.4 times more Omega 6, 11.2 times more Carbohydrate, 28.4 times more Sugars and 1.9 times more Protein than Boiled and Drained Broccoli.
• 5 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6