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

Macros Ratio

	Protein	Fat	Carbs
Cake, yellow, light, dry mix	5%	12%	83%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cake, yellow, light, dry mix	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	19.7% 573kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	8.04% 7.8g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	6.06% 1.94g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	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	92% 119g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	NA	2.64% 1.9g	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	1.62% 1.18g	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	% 1.06g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	4.85% 1.84g	11% 4.25g	38g per day for Men 19-50 years
Protein	12% 6.66g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Cake, yellow, light, dry mix	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.3% 0.24mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.24% 0.46mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.83% 0.037mg	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	27% 108μg	23.7% 95μg	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	89% 80mg	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	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, yellow, light, dry mix	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	22% 220mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	6% 0.054mg	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	23.2% 1.86mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	18% 0.42mg	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	10% 71mg	700mg per day for Men 19-50 years
Potassium	2.7% 92mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	8% 4.4μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	57% 856mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	3.5% 130g	3700g per day for Men 19-50 years

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

• Cake, yellow, light, dry mix has 3.2 times more Vitamin B1, 2.2 times more Vitamin B2, 3.3 times more Vitamin B3 and more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 13 times more Vitamin A, 5 times more Vitamin B6 and more Vitamin C than Cake, yellow, light, dry mix.
• Both Cake, yellow, light, dry mix and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B5 and Vitamin B9 per 5 oz.

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

• Cake, yellow, light, dry mix has 2.8 times more Calcium, 1.7 times more Copper, 1.6 times more Iron, 6.5 times more Phosphorus and 25.2 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.8 times more Magnesium, 1.3 times more Manganese, 3.3 times more Potassium, 1.5 times more Zinc and 29.5 times more Water than Cake, yellow, light, dry mix.
• Both Cake, yellow, light, dry mix and Frozen Chopped Broccoli, Unprepared have similar amounts of Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cake, yellow, light, dry mix has 15.5 times more Energy, 19 times more Fat, 31.1 times more Saturated Fat, 24.3 times more Omega 6, 17.6 times more Carbohydrate and 1.7 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.5 times more Omega 3 and 2.3 times more Fiber than Cake, yellow, light, dry mix.
• Both Cake, yellow, light, dry mix as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.