Comparing Nutrients in 7 ounces Boiled Broccoli VS Cake, pudding-type, chocolate, dry mix

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cake, pudding-type, chocolate, dry mix	4%	18%	78%

Macro Nutrients

	Boiled Broccoli	Cake, pudding-type, chocolate, dry mix	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	26.8% 776kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	16.7% 16g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	21.7% 6.95g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	32.4% 5.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	122% 159g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	108% 78.4g	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	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	12% 4.56g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cake, pudding-type, chocolate, dry mix	Recommended Dietary Allowance
Vitamin A	17% 153μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	8.37% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	4.73% 0.062mg	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	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	41.3% 0.99μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	143% 129mg	0.22% 0.2mg	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	19% 2.88mg	8.6% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cake, pudding-type, chocolate, dry mix	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	26.4% 264mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	60% 0.54mg	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	72.4% 5.8mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	18.4% 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	19% 133mg	81% 568mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	19.7% 669mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	115% 1719mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.21% 7.74g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cake, pudding-type, chocolate, dry mix per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Broccoli versus 7 oz of Cake, pudding-type, chocolate, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Cake, pudding-type, chocolate, dry mix:

• 7 ounces of Boiled Broccoli have 77 times more Vitamin A, 2.9 times more Vitamin B5, 6.5 times more Vitamin B6, 2 times more Vitamin B9, 649 times more Vitamin C, 2.2 times more Vitamin E and 64.1 times more Vitamin K than Cake, pudding-type, chocolate, dry mix.
• While 7 oz of Cake, pudding-type, chocolate, dry mix contain 3.3 times more Vitamin B1, 1.4 times more Vitamin B2, 4.4 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Broccoli.
• 7 ounces of Boiled Broccoli have insufficient amounts of Vitamin B12
• 7 ounces of Cake, pudding-type, chocolate, dry mix have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Broccoli as well as Cake, pudding-type, chocolate, dry mix have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Broccoli vs Cake, pudding-type, chocolate, dry mix:

• 7 ounces of Boiled Broccoli have 22.9 times more Water than Cake, pudding-type, chocolate, dry mix.
• While 7 oz of Cake, pudding-type, chocolate, dry mix contain 3.3 times more Calcium, 4.5 times more Copper, 4.4 times more Iron, 2 times more Magnesium, 4.3 times more Phosphorus, 2.1 times more Selenium, 21.1 times more Sodium and 1.7 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cake, pudding-type, chocolate, dry mix contain similar levels of Manganese and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Broccoli have 1.4 times more Fiber than Cake, pudding-type, chocolate, dry mix.
• While 7 oz of Cake, pudding-type, chocolate, dry mix contain 11.2 times more Energy, 19.9 times more Fat, 44.3 times more Saturated Fat, 1.7 times more Omega 3, 54.4 times more Omega 6, 11.2 times more Carbohydrate, 28.4 times more Sugars and 1.9 times more Protein than Boiled and Drained Broccoli.
• 7 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6