Comparing Nutrients in 5 ounces Cake, pudding-type, yellow, dry mix VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cake, pudding-type, yellow, dry mix	4%	21%	75%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cake, pudding-type, yellow, dry mix	Broccoli Raab	Recommended Dietary Allowance
Energy	20.7% 600kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	5.85% 0.094g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	10.2% 1.74g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.2% 113g	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	86.4% 62.7g	0.74% 0.54g	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	0.33% 0.24g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	2.6% 0.99g	10% 3.83g	38g per day for Men 19-50 years
Protein	10% 5.67g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Cake, pudding-type, yellow, dry mix	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	20.6% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.3% 0.44mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.74% 0.023mg	18.6% 0.24mg	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	37% 147μg	29.4% 118μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.95% 0.071μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	32% 28.6mg	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	7.28% 1.1mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pudding-type, yellow, dry mix	Broccoli Raab	Recommended Dietary Allowance
Calcium	16.3% 163mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	9.13% 0.082mg	6.6% 0.06mg	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	28% 2.23mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	17.3% 0.4mg	24.3% 0.56mg	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	51.2% 359mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	2.63% 89.3mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	6.2% 3.4μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	81.3% 1219mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	0.15% 5.67g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Cake, pudding-type, yellow, dry mix VS Broccoli Raab per 5 oz

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

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

• 5 ounces of Cake, pudding-type, yellow, dry mix have 1.9 times more Vitamin B1, 1.5 times more Vitamin B2, 2.1 times more Vitamin B3, 1.3 times more Vitamin B9 and more Vitamin B12 than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain more Vitamin A, 1.3 times more Vitamin B5, 10.7 times more Vitamin B6, more Vitamin C, 2.1 times more Vitamin E and 89.6 times more Vitamin K than Cake, pudding-type, yellow, dry mix.
• 5 ounces of Cake, pudding-type, yellow, dry mix have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• 5 ounces of Broccoli Raab have insufficient amounts of Vitamin B12
• Both Cake, pudding-type, yellow, dry mix as well as Raw Broccoli Raab have insufficient amounts of Vitamin D in five ounces.

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

• 5 ounces of Cake, pudding-type, yellow, dry mix have 1.4 times more Copper, 3.5 times more Phosphorus, 2.4 times more Selenium and 26.1 times more Sodium than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 1.4 times more Iron, 2.4 times more Magnesium, 1.4 times more Manganese, 3.1 times more Potassium, 2.9 times more Zinc and 23.1 times more Water than Cake, pudding-type, yellow, dry mix.
• Both Cake, pudding-type, yellow, dry mix and Broccoli Raab contain similar levels of Calcium per five ounces.
• 5 ounces of Cake, pudding-type, yellow, dry mix lack sufficient amounts of Potassium
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cake, pudding-type, yellow, dry mix have 19.2 times more Energy, 20 times more Fat, 29.7 times more Saturated Fat, 42.4 times more Omega 6, 28.1 times more Carbohydrate, 116.3 times more Sugars and 1.3 times more Protein than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 2.9 times more Omega 3 and 3.9 times more Fiber than Cake, pudding-type, yellow, dry mix.
• 5 ounces of Cake, pudding-type, yellow, dry mix provide inadequate amounts of Fiber
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6