Comparing Nutrients in 7 ounces Boiled Broccoli VS Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style	6%	47%	47%

Macro Nutrients

	Boiled Broccoli	Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	28.6% 830kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	44.4% 43g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	NA	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	NA	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	74.7% 97g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	78.7% 57g	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	2.03% 1.47g	2.8% 2.02g	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	% 0.97g	% 2.34g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 52.6g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	5.22% 2g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	23.5% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style	Recommended Dietary Allowance
Vitamin A	17% 153μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	4.58% 0.06mg	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	53.6% 214μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	143% 129mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19% 2.88mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	12.3% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	16.7% 0.38mg	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	19% 133mg	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	5.9% 200mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	61.3% 33.7μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	47.2% 708mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	4.8% 177g	1.14% 42.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Broccoli versus 7 oz of Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style:

• 7 ounces of Boiled Broccoli have 6.7 times more Vitamin B6 than Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style.
• While 7 oz of Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style contain 1.3 times more Vitamin B1 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.

Comparing minerals per 7 ounces for Boiled Broccoli vs Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style:

• 7 ounces of Boiled Broccoli have 1.6 times more Magnesium, 2.9 times more Potassium and 4.2 times more Water than Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style.
• While 7 oz of Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style contain 1.3 times more Calcium, 2.3 times more Iron, 1.8 times more Phosphorus, 10.6 times more Selenium, 8.7 times more Sodium and 1.3 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style contain similar levels of Copper and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Broccoli have 3.3 times more Fiber than Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style.
• While 7 oz of Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style contain 11.9 times more Energy, 52.9 times more Fat, 6.8 times more Carbohydrate, 20.7 times more Sugars and 2.8 times more Protein than Boiled and Drained Broccoli.
• 7 ounces of Boiled Broccoli provide inadequate amounts of Energy