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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cake, pound, commercially prepared, fat-free	8%	4%	88%

Macro Nutrients

	Broccoli	Cake, pound, commercially prepared, fat-free	Recommended Dietary Allowance
Energy	1.66% 48kcal	14% 401kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	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	7.24% 9.4g	66.5% 86.5g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	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	1.33% 0.96g	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	% 0.14g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	7.14% 4g	13.7% 7.65g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cake, pound, commercially prepared, fat-free	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	4.57% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	6.08% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	22.3% 89.3μg	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	140% 126mg	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	7.37% 1.1mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cake, pound, commercially prepared, fat-free	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	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	13% 1.03mg	36.5% 2.9mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	13.4% 94mg	29.6% 207mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	4.6% 156mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	32.2% 483mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	3.42% 127g	1.2% 44g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 1.7 times more Vitamin B5, 14.6 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin C, 78 times more Vitamin E and 1016 times more Vitamin K than Cake, pound, commercially prepared, fat-free.
• While Cake, pound, commercially prepared, fat-free contains 1.8 times more Vitamin B1 and 2.6 times more Vitamin B2 than Raw Broccoli.
• Both Raw Broccoli and Cake, pound, commercially prepared, fat-free have similar amounts of Vitamin A and Vitamin B3 per 5 oz.
• Both Raw Broccoli as well as Cake, pound, commercially prepared, fat-free have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Broccoli has 2.1 times more Magnesium, 1.5 times more Manganese, 2.9 times more Potassium, 1.3 times more Zinc and 2.9 times more Water than Cake, pound, commercially prepared, fat-free.
• While Cake, pound, commercially prepared, fat-free contains 2.8 times more Iron, 2.2 times more Phosphorus, 2.1 times more Selenium and 10.3 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Cake, pound, commercially prepared, fat-free have similar amounts of Calcium and Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 2.4 times more Omega 3 and 2.4 times more Fiber than Cake, pound, commercially prepared, fat-free.
• While Cake, pound, commercially prepared, fat-free contains 8.3 times more Energy, 3.2 times more Fat, 8.1 times more Omega 6, 9.2 times more Carbohydrate, 20.2 times more Sugars and 1.9 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Cake, pound, commercially prepared, fat-free have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.