Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Cake, angelfood, commercially prepared

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cake, angelfood, commercially prepared	9%	3%	88%

Macro Nutrients

	Frozen Chopped Broccoli	Cake, angelfood, commercially prepared	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	17.7% 512kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	2.6% 0.042g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	4.04% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	88.2% 115g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	NA	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	2.27% 1.65g	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	% 1.5g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cake, angelfood, commercially prepared	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	75% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	11% 1.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	7.86% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	33.2% 133μg	17.4% 69.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.96% 0.12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	124% 112mg	0% 0mg	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	16% 2.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cake, angelfood, commercially prepared	Recommended Dietary Allowance
Calcium	11% 111mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	17% 0.15mg	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	20% 1.6mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	7.33% 0.17mg	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% 99mg	92% 643mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	5.43% 185mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	99% 1486mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.9% 181g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cake, angelfood, commercially prepared per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Cake, angelfood, commercially prepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Cake, angelfood, commercially prepared:

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 1.4 times more Vitamin B5, 4.2 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Cake, angelfood, commercially prepared.
• While 7 oz of Cake, angelfood, commercially prepared contain 1.9 times more Vitamin B1, 5.1 times more Vitamin B2, 1.9 times more Vitamin B3 and more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12
• 7 ounces of Cake, angelfood, commercially prepared have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Cake, angelfood, commercially prepared:

• 7 ounces of Frozen Chopped Broccoli have 1.6 times more Iron, 1.5 times more Magnesium, 3.5 times more Manganese, 2.3 times more Potassium, 6.9 times more Zinc and 2.8 times more Water than Cake, angelfood, commercially prepared.
• While 7 oz of Cake, angelfood, commercially prepared contain 2.5 times more Calcium, 2.1 times more Copper, 6.5 times more Phosphorus, 2.6 times more Selenium and 31.2 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Cake, angelfood, commercially prepared lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 5 times more Omega 3 and 2 times more Fiber than Cake, angelfood, commercially prepared.
• While 7 oz of Cake, angelfood, commercially prepared contain 9.9 times more Energy, 11.2 times more Omega 6, 12.1 times more Carbohydrate and 2.1 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6
• 7 ounces of Cake, angelfood, commercially prepared provide inadequate amounts of Omega 3