Comparing Nutrients in 7 ounces Boiled Spears Frozen Broccoli VS Cake, pudding-type, white, unenriched, dry mix

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Cake, pudding-type, white, unenriched, dry mix	4%	20%	76%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	19.4% 19g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	14.5% 4.64g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	28% 4.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.6g	124% 161g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	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	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	3.66% 1.4g	38g per day for Men 19-50 years
Protein	11% 6.15g	14% 7.74g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Cake, pudding-type, white, unenriched, 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	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	12% 1.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	9.25% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	2.75% 0.036mg	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	15% 59.5μg	4.47% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.3% 0.079μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	88.4% 79.6mg	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	17.5% 2.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Calcium	10% 101mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.085mg	12.3% 0.11mg	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	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	24% 0.55mg	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	15.6% 109mg	78.5% 550mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	NA	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	88% 1320mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.19% 6.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Cake, pudding-type, white, unenriched, dry mix per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Spears Frozen Broccoli vs Cake, pudding-type, white, unenriched, dry mix:

• 7 ounces of Boiled Spears Frozen Broccoli have more Vitamin A, 1.4 times more Vitamin B2, 7.2 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin C than Cake, pudding-type, white, unenriched, dry mix.
• While 7 oz of Cake, pudding-type, white, unenriched, dry mix contain 1.5 times more Vitamin B1 and 2.1 times more Vitamin B3 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Cake, pudding-type, white, unenriched, dry mix provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Cake, pudding-type, white, unenriched, dry mix have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Boiled and Drained Spears Frozen Broccoli as well as Cake, pudding-type, white, unenriched, dry mix have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Boiled Spears Frozen Broccoli vs Cake, pudding-type, white, unenriched, dry mix:

• 7 ounces of Boiled Spears Frozen Broccoli have 2.2 times more Magnesium, 2.5 times more Potassium and 25.9 times more Water than Cake, pudding-type, white, unenriched, dry mix.
• While 7 oz of Cake, pudding-type, white, unenriched, dry mix contain 1.5 times more Calcium, 1.3 times more Copper, 5 times more Phosphorus and 27.7 times more Sodium than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Cake, pudding-type, white, unenriched, dry mix contain similar levels of Iron, Manganese and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Spears Frozen Broccoli have 4.3 times more Fiber than Cake, pudding-type, white, unenriched, dry mix.
• While 7 oz of Cake, pudding-type, white, unenriched, dry mix contain 15.1 times more Energy, 86.4 times more Fat, 130 times more Saturated Fat, 3.7 times more Omega 3, 183.8 times more Omega 6, 15.1 times more Carbohydrate and 1.3 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 7 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 7 ounces of Cake, pudding-type, white, unenriched, dry mix provide inadequate amounts of Fiber