Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Cake, yellow, enriched, dry mix

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Cake, yellow, enriched, dry mix	4%	8%	88%

Macro Nutrients

	Cooked Broccoli Raab	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	7.18% 2.3g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.42g	89.3% 116g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	84.6% 61.4g	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	0.47% 0.34g	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	% 0.33g	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	9.37% 5.24g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	27.3% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	8.4% 0.11mg	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	25% 101μg	24% 96μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.9% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	58.3% 52.4mg	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	24% 3.6mg	8.7% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	3.43% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Calcium	16.7% 167mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	11.3% 0.1mg	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	22.5% 1.8mg	37% 2.95mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	11.8% 0.27mg	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	16.6% 116mg	62.8% 439mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	1.96% 66.6mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	7.73% 4.25μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	68.8% 1032mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.28% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Cake, yellow, enriched, dry mix per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Broccoli Raab versus 5 oz of Cake, yellow, enriched, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Broccoli Raab vs Cake, yellow, enriched, dry mix:

• 5 ounces of Cooked Broccoli Raab have more Vitamin A, 1.2 times more Vitamin B5, 2.9 times more Vitamin B6, more Vitamin C, 2.8 times more Vitamin E and 88.3 times more Vitamin K than Cake, yellow, enriched, dry mix.
• While 5 oz of Cake, yellow, enriched, dry mix contain 1.4 times more Vitamin B1, 1.7 times more Vitamin B2 and more Vitamin B12 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Cake, yellow, enriched, dry mix provide similar amounts of Vitamin B3 and Vitamin B9 per five ounces.
• 5 ounces of Cooked Broccoli Raab have insufficient amounts of Vitamin B12
• 5 ounces of Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Broccoli Raab as well as Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs Cake, yellow, enriched, dry mix:

• 5 ounces of Cooked Broccoli Raab have 2.7 times more Magnesium, 2 times more Manganese, 7.3 times more Potassium, 2 times more Zinc and 12.7 times more Water than Cake, yellow, enriched, dry mix.
• While 5 oz of Cake, yellow, enriched, dry mix contain 1.8 times more Calcium, 1.6 times more Iron, 3.8 times more Phosphorus, 2.3 times more Selenium and 13 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Cake, yellow, enriched, dry mix contain similar levels of Copper per five ounces.
• 5 ounces of Cake, yellow, enriched, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Broccoli Raab have 15.5 times more Omega 3 and 2.3 times more Fiber than Cake, yellow, enriched, dry mix.
• While 5 oz of Cake, yellow, enriched, dry mix contain 15 times more Energy, 6.7 times more Fat, 18.2 times more Saturated Fat, 26.3 times more Carbohydrate and 69.8 times more Sugars than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Cake, yellow, enriched, dry mix offer comparable quantities of Protein per five ounces.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• 5 ounces of Cake, yellow, enriched, dry mix provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Cake, yellow, enriched, dry mix provide inadequate amounts of Omega 6 in five ounces.