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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

Compare the macro and micronutrient content in 5 oz of Cake, yellow, enriched, dry mix versus 5 oz of Cooked Broccoli Raab 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 Cooked Broccoli Raab:

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

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

• 5 ounces of Cake, yellow, enriched, dry mix have 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.
• While 5 oz of Cooked Broccoli Raab contain 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.
• Both Cake, yellow, enriched, dry mix and Cooked Broccoli Raab 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 Cake, yellow, enriched, dry mix have 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.
• While 5 oz of Cooked Broccoli Raab contain 15.5 times more Omega 3 and 2.3 times more Fiber than Cake, yellow, enriched, dry mix.
• Both Cake, yellow, enriched, dry mix and Cooked Broccoli Raab 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 Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Cake, yellow, enriched, dry mix as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in five ounces.