Comparing Nutrients in 5 ounces Broccoli VS Cake, snack cakes, creme-filled, chocolate with frosting

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cake, snack cakes, creme-filled, chocolate with frosting	4%	36%	60%

Macro Nutrients

	Broccoli	Cake, snack cakes, creme-filled, chocolate with frosting	Recommended Dietary Allowance
Energy	1.66% 48kcal	19.5% 566kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	23.3% 22.6g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	21.6% 6.92g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	15.3% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	13.7% 2.34g	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	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	74% 53.5g	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	12% 4.54g	38g per day for Men 19-50 years
Protein	7.14% 4g	9.2% 5.15g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cake, snack cakes, creme-filled, chocolate with frosting	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	8.18% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	8.2% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	2.35% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	15.6% 0.2mg	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	9.2% 37μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.54% 0.085μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	140% 126mg	3% 2.7mg	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	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cake, snack cakes, creme-filled, chocolate with frosting	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	16.4% 164mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	48% 0.43mg	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	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	30% 0.69mg	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	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	7.34% 249mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	8.76% 4.8μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	31.4% 471mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.71% 26.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Cake, snack cakes, creme-filled, chocolate with frosting:

• Raw Broccoli has 31 times more Vitamin A, 1.9 times more Vitamin B1, 1.6 times more Vitamin B2, 6.9 times more Vitamin B5, 1.2 times more Vitamin B6, 2.4 times more Vitamin B9, 46.9 times more Vitamin C and 9.6 times more Vitamin K than Cake, snack cakes, creme-filled, chocolate with frosting.
• While Cake, snack cakes, creme-filled, chocolate with frosting contain 1.4 times more Vitamin B3, more Vitamin B12 and 1.4 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli as well as Cake, snack cakes, creme-filled, chocolate with frosting have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Cake, snack cakes, creme-filled, chocolate with frosting:

• Raw Broccoli has 1.8 times more Potassium and 4.8 times more Water than Cake, snack cakes, creme-filled, chocolate with frosting.
• While Cake, snack cakes, creme-filled, chocolate with frosting contain 2.5 times more Calcium, 6.2 times more Copper, 4.9 times more Iron, 1.7 times more Magnesium, 2.3 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Selenium, 10.1 times more Sodium and 2.5 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 5 ounces:

• Cake, snack cakes, creme-filled, chocolate with frosting contain 11.7 times more Energy, 43.1 times more Fat, 42.8 times more Saturated Fat, 2.7 times more Omega 3, 33.7 times more Omega 6, 9.1 times more Carbohydrate, 22.2 times more Sugars and 1.3 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Cake, snack cakes, creme-filled, chocolate with frosting have similar amounts of Fiber per 5 oz.
• Both Raw Broccoli as well as Cake, snack cakes, creme-filled, chocolate with frosting have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.