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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cake, pudding-type, chocolate, dry mix	4%	18%	78%

Macro Nutrients

	Frozen Chopped Broccoli	Cake, pudding-type, chocolate, dry mix	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	26.8% 776kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	16.7% 16g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	21.7% 6.95g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	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	7.3% 9.5g	122% 159g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	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	2.27% 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	12% 4.56g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cake, pudding-type, chocolate, dry mix	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	8.37% 0.42mg	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	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	124% 112mg	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	16% 2.42mg	8.6% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cake, pudding-type, chocolate, dry mix	Recommended Dietary Allowance
Calcium	11% 111mg	26.4% 264mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	60% 0.54mg	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	72.4% 5.8mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	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	14% 99mg	81% 568mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	19.7% 669mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	115% 1719mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.21% 7.74g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Frozen Chopped 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 Frozen Chopped Broccoli vs Cake, pudding-type, chocolate, dry mix:

• 7 ounces of Frozen Chopped Broccoli have 52 times more Vitamin A, 1.3 times more Vitamin B5, 4.2 times more Vitamin B6, 1.2 times more Vitamin B9, 564 times more Vitamin C, 1.9 times more Vitamin E and 36.9 times more Vitamin K than Cake, pudding-type, chocolate, dry mix.
• While 7 oz of Cake, pudding-type, chocolate, dry mix contain 4 times more Vitamin B1, 1.8 times more Vitamin B2, 5.1 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, pudding-type, chocolate, dry mix have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Cake, pudding-type, chocolate, dry mix have insufficient amounts of Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 1.4 times more Manganese and 23.5 times more Water than Cake, pudding-type, chocolate, dry mix.
• While 7 oz of Cake, pudding-type, chocolate, dry mix contain 2.4 times more Calcium, 7.2 times more Copper, 3.6 times more Iron, 2.3 times more Magnesium, 5.7 times more Phosphorus, 1.6 times more Potassium, 36.1 times more Sodium and 1.6 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cake, pudding-type, chocolate, dry mix contain similar levels of Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 1.3 times more Fiber than Cake, pudding-type, chocolate, dry mix.
• While 7 oz of Cake, pudding-type, chocolate, dry mix contain 15 times more Energy, 28.1 times more Fat, 79.5 times more Saturated Fat, 1.9 times more Omega 3, 89.5 times more Omega 6, 16.8 times more Carbohydrate, 29.3 times more Sugars and 1.6 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6