Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Cake, angelfood, dry mix, prepared

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cake, angelfood, dry mix, prepared	9%	1%	90%

Macro Nutrients

	Frozen Broccoli Spears	Cake, angelfood, dry mix, prepared	Recommended Dietary Allowance
Energy	2% 57.5kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	1.37% 0.23g	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	89.6% 116g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	83.5% 60.5g	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	1.04% 0.4g	38g per day for Men 19-50 years
Protein	11% 6.07g	21.6% 12g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cake, angelfood, dry mix, prepared	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	2.12% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	0.92% 0.012mg	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	46.6% 187μg	9.43% 37.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.5% 0.06μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	151% 136mg	0% 0mg	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	18% 2.68mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cake, angelfood, dry mix, prepared	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	15% 0.13mg	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	18% 1.43mg	5.7% 0.46mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	5.44% 0.13mg	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	16.7% 117mg	65.8% 460mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	7.88% 268mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	55.2% 30.4μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	67.6% 1014mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	4.86% 180g	1.76% 65.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cake, angelfood, dry mix, prepared per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Cake, angelfood, dry mix, prepared:

• 7 ounces of Frozen Broccoli Spears have more Vitamin A, 2.7 times more Vitamin B3, 2.2 times more Vitamin B5, 29.2 times more Vitamin B6, 4.9 times more Vitamin B9, more Vitamin C, 135 times more Vitamin E and 1014 times more Vitamin K than Cake, angelfood, dry mix, prepared.
• While 7 oz of Cake, angelfood, dry mix, prepared contain 1.3 times more Vitamin B1 and 1.8 times more Vitamin B2 than Frozen Broccoli Spears.
• 7 ounces of Cake, angelfood, dry mix, prepared have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Cake, angelfood, dry mix, prepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Cake, angelfood, dry mix, prepared:

• 7 ounces of Frozen Broccoli Spears have 3.1 times more Iron, 2 times more Magnesium, 4.1 times more Manganese, 1.9 times more Potassium, 2.6 times more Zinc and 2.8 times more Water than Cake, angelfood, dry mix, prepared.
• While 7 oz of Cake, angelfood, dry mix, prepared contain 2 times more Calcium, 1.9 times more Copper, 3.9 times more Phosphorus, 8.1 times more Selenium and 30.1 times more Sodium than Frozen Broccoli Spears.
• 7 ounces of Cake, angelfood, dry mix, prepared lack sufficient amounts of Magnesium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 17.9 times more Omega 3 and 15 times more Fiber than Cake, angelfood, dry mix, prepared.
• While 7 oz of Cake, angelfood, dry mix, prepared contain 8.9 times more Energy, 11 times more Carbohydrate, 20.8 times more Sugars and 2 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 7 ounces of Cake, angelfood, dry mix, prepared provide inadequate amounts of Omega 3 and Fiber
• Both Frozen Broccoli Spears as well as Cake, angelfood, dry mix, prepared provide inadequate amounts of Omega 6 in seven ounces.