Comparing Nutrients in 5 ounces Cake, yellow, light, dry mix VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cake, yellow, light, dry mix	5%	12%	83%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cake, yellow, light, dry mix	Boiled Broccoli	Recommended Dietary Allowance
Energy	19.7% 573kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	8.04% 7.8g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	6.06% 1.94g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	7.83% 10g	130g per day for Men 19-50 years
Sugars	NA	2.7% 1.97g	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	1.45% 1.05g	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	% 0.69g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	4.85% 1.84g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	12% 6.66g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Cake, yellow, light, dry mix	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.3% 0.24mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.24% 0.46mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.83% 0.037mg	22% 0.28mg	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	27% 108μg	38.3% 153μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.5% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	102% 92mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, yellow, light, dry mix	Boiled Broccoli	Recommended Dietary Allowance
Calcium	22% 220mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.14% 5.67μg	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	23.2% 1.86mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	12% 0.27mg	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	65.6% 459mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	2.7% 92mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	8% 4.4μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	57% 856mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	3.4% 127g	3700g per day for Men 19-50 years

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

• Cake, yellow, light, dry mix has 2.7 times more Vitamin B1, 1.7 times more Vitamin B2, 2.8 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 19.3 times more Vitamin A, 1.9 times more Vitamin B5, 7.7 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Cake, yellow, light, dry mix.

Comparing minerals per 5 ounces for Cake, yellow, light, dry mix vs Boiled Broccoli:

• Cake, yellow, light, dry mix has 3.9 times more Calcium, 2 times more Iron, 4.8 times more Phosphorus, 1.9 times more Selenium and 14.7 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.1 times more Magnesium, 4.5 times more Potassium, 1.4 times more Zinc and 28.8 times more Water than Cake, yellow, light, dry mix.
• Both Cake, yellow, light, dry mix and Boiled and Drained Broccoli have similar amounts of Copper and Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cake, yellow, light, dry mix has 11.5 times more Energy, 13.4 times more Fat, 17.3 times more Saturated Fat, 14.8 times more Omega 6, 11.7 times more Carbohydrate and 2 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.8 times more Omega 3 and 2.5 times more Fiber than Cake, yellow, light, dry mix.
• Both Cake, yellow, light, dry mix as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.