Comparing Nutrients in 5 ounces Cake, yellow, enriched, dry mix VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cake, yellow, enriched, dry mix	4%	8%	88%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cake, yellow, enriched, dry mix	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	18.3% 530kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	7.18% 2.3g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.31g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.3% 116g	5.84% 7.6g	130g per day for Men 19-50 years
Sugars	84.6% 61.4g	2.87% 2.1g	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	4.48% 1.7g	11% 4.25g	38g per day for Men 19-50 years
Protein	9.37% 5.24g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Cake, yellow, enriched, dry mix	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.3% 0.33mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.3mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	14% 0.18mg	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	24% 96μg	10.6% 42.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.9% 0.14μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	63% 57mg	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	8.7% 1.3mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.43% 4.1μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, yellow, enriched, dry mix	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	30% 299mg	7.23% 72.3mg	1000mg per day for Men 19-50 years
Copper	11.3% 0.1mg	6.77% 0.061mg	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	37% 2.95mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	11.8% 0.27mg	20% 0.46mg	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	62.8% 439mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	1.96% 66.6mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	7.73% 4.25μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	68.8% 1032mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	0.28% 10g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Cake, yellow, enriched, dry mix VS Boiled Spears Frozen Broccoli per 5 oz

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

Lets compare vitamin content per 5 ounces of Cake, yellow, enriched, dry mix vs Boiled Spears Frozen Broccoli:

• 5 ounces of Cake, yellow, enriched, dry mix have 4.2 times more Vitamin B1, 2.9 times more Vitamin B2, 5.1 times more Vitamin B3, 1.3 times more Vitamin B5, 2.3 times more Vitamin B9 and more Vitamin B12 than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain more Vitamin A, 1.7 times more Vitamin B6, more Vitamin C, 1.4 times more Vitamin E and 30.4 times more Vitamin K than Cake, yellow, enriched, dry mix.
• 5 ounces of Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Boiled Spears Frozen Broccoli have insufficient amounts of Vitamin B12
• Both Cake, yellow, enriched, dry mix as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cake, yellow, enriched, dry mix vs Boiled Spears Frozen Broccoli:

• 5 ounces of Cake, yellow, enriched, dry mix have 4.1 times more Calcium, 1.7 times more Copper, 3.4 times more Iron, 5.6 times more Phosphorus, 1.6 times more Selenium and 30.3 times more Sodium than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain 2 times more Magnesium, 1.7 times more Manganese, 3.8 times more Potassium and 12.6 times more Water than Cake, yellow, enriched, dry mix.
• Both Cake, yellow, enriched, dry mix and Boiled Spears Frozen Broccoli contain similar levels of Zinc 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 Cake, yellow, enriched, dry mix have 13.4 times more Energy, 31.8 times more Fat, 90 times more Saturated Fat, 15.3 times more Carbohydrate and 29.4 times more Sugars than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain 3.2 times more Omega 3 and 2.5 times more Fiber than Cake, yellow, enriched, dry mix.
• Both Cake, yellow, enriched, dry mix and Boiled Spears Frozen Broccoli offer comparable quantities of Protein per five ounces.
• 5 ounces of Cake, yellow, enriched, dry mix provide inadequate amounts of Omega 3
• 5 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Cake, yellow, enriched, dry mix as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in five ounces.