Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Cake, pound, commercially prepared, fat-free

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cake, pound, commercially prepared, fat-free	8%	4%	88%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cake, pound, commercially prepared, fat-free	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	14% 401kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	66.5% 86.5g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	67% 48.7g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	13.7% 7.65g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cake, pound, commercially prepared, fat-free	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	4.57% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	6.08% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	1.3% 0.017mg	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	20% 79.4μg	15.2% 61μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63% 57mg	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	12.5% 1.87mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cake, pound, commercially prepared, fat-free	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	9.13% 0.082mg	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	11% 0.86mg	36.5% 2.9mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	8.44% 0.19mg	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	9.92% 69.5mg	29.6% 207mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	4.6% 156mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	32.2% 483mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	3.48% 129g	1.2% 44g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cake, pound, commercially prepared, fat-free per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Cake, pound, commercially prepared, fat-free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Cake, pound, commercially prepared, fat-free:

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.8 times more Vitamin A, 10.8 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C, 132 times more Vitamin E and 881 times more Vitamin K than Cake, pound, commercially prepared, fat-free.
• While 5 oz of Cake, pound, commercially prepared, fat-free contain 2.3 times more Vitamin B1, 3.7 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.3 times more Vitamin B5 than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cake, pound, commercially prepared, fat-free have insufficient amounts of Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Cake, pound, commercially prepared, fat-free have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Cake, pound, commercially prepared, fat-free:

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.3 times more Magnesium, 1.6 times more Manganese, 1.3 times more Potassium and 2.9 times more Water than Cake, pound, commercially prepared, fat-free.
• While 5 oz of Cake, pound, commercially prepared, fat-free contain 1.3 times more Calcium, 1.7 times more Copper, 3.4 times more Iron, 3 times more Phosphorus, 7.6 times more Selenium and 31 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cake, pound, commercially prepared, fat-free contain similar levels of Zinc per five ounces.
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.6 times more Omega 3 and 2.7 times more Fiber than Cake, pound, commercially prepared, fat-free.
• While 5 oz of Cake, pound, commercially prepared, fat-free contain 10.1 times more Energy, 30.6 times more Omega 6, 11.4 times more Carbohydrate, 23.4 times more Sugars and 1.7 times more Protein than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 5 ounces of Cake, pound, commercially prepared, fat-free provide inadequate amounts of Omega 3