Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Cake, gingerbread, dry mix

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cake, gingerbread, dry mix	4%	28%	68%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cake, gingerbread, dry mix	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	30% 867kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	28.2% 27.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	21.5% 6.87g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	19.6% 3.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	114% 148g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	128% 93g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	11% 6.15g	15.6% 8.73g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cake, gingerbread, dry mix	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	56.2% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	31.6% 5.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	9.33% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	6.26% 0.081mg	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	27.8% 111μg	25.3% 101μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	88.4% 79.6mg	0.44% 0.4mg	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	17.5% 2.6mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cake, gingerbread, dry mix	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	54.2% 0.49mg	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	15% 1.2mg	117% 9.33mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	48% 1.1mg	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	14% 97mg	64% 448mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	20% 677mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	7.58% 4.17μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	87% 1304mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.24% 8.73g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cake, gingerbread, dry mix per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Cake, gingerbread, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Cake, gingerbread, dry mix:

• 7 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 3.2 times more Vitamin B6, 200.5 times more Vitamin C, 6.6 times more Vitamin E and 13.8 times more Vitamin K than Cake, gingerbread, dry mix.
• While 7 oz of Cake, gingerbread, dry mix contain 6.2 times more Vitamin B1, 3 times more Vitamin B2 and 5.6 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cake, gingerbread, dry mix provide similar amounts of Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Cake, gingerbread, dry mix have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Cake, gingerbread, dry mix have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Cake, gingerbread, dry mix:

• 7 ounces of Cooked Chopped Frozen Broccoli have 20.6 times more Water than Cake, gingerbread, dry mix.
• While 7 oz of Cake, gingerbread, dry mix contain 2.8 times more Calcium, 7.2 times more Copper, 7.7 times more Iron, 1.6 times more Magnesium, 2.5 times more Manganese, 4.6 times more Phosphorus, 2.4 times more Potassium, 3 times more Selenium, 59.7 times more Sodium and 1.3 times more Zinc than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chopped Frozen Broccoli have 1.8 times more Fiber than Cake, gingerbread, dry mix.
• While 7 oz of Cake, gingerbread, dry mix contain 15.6 times more Energy, 115 times more Fat, 192.2 times more Saturated Fat, 2.2 times more Omega 3, 128.8 times more Omega 6, 13.9 times more Carbohydrate, 31.7 times more Sugars and 1.4 times more Protein than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6