Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Cake, yellow, enriched, dry mix

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cake, yellow, enriched, dry mix	4%	8%	88%

Macro Nutrients

	Frozen Broccoli Spears	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Energy	2% 57.5kcal	25.6% 742kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	7.16% 6.95g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	10% 3.2g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	2.54% 0.43g	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	125% 163g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	118% 86g	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	6.27% 2.4g	38g per day for Men 19-50 years
Protein	11% 6.07g	13% 7.34g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cake, yellow, enriched, dry mix	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	38.2% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	35.3% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	28.7% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	11.8% 0.15mg	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	33.7% 135μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.27% 0.2μg	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	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	4.8% 5.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	42% 419mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	16% 0.14mg	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	51.6% 4.13mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	16.5% 0.38mg	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	88% 615mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	2.74% 93mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	96% 1445mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.39% 14.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cake, yellow, enriched, dry mix per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have more Vitamin A, 2.3 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C, 1.5 times more Vitamin E and 35 times more Vitamin K than Cake, yellow, enriched, dry mix.
• While 7 oz of Cake, yellow, enriched, dry mix contain 3.2 times more Vitamin B1, 2 times more Vitamin B2, 5 times more Vitamin B3, 1.5 times more Vitamin B5 and more Vitamin B12 than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• 7 ounces of Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Cake, yellow, enriched, dry mix:

• 7 ounces of Frozen Broccoli Spears have 1.6 times more Magnesium, 1.3 times more Manganese, 5.3 times more Potassium, 1.3 times more Zinc and 12.6 times more Water than Cake, yellow, enriched, dry mix.
• While 7 oz of Cake, yellow, enriched, dry mix contain 5.1 times more Calcium, 2 times more Copper, 2.9 times more Iron, 5.3 times more Phosphorus, 1.6 times more Selenium and 42.8 times more Sodium than Frozen Broccoli Spears.
• 7 ounces of Cake, yellow, enriched, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 9.6 times more Omega 3 and 2.5 times more Fiber than Cake, yellow, enriched, dry mix.
• While 7 oz of Cake, yellow, enriched, dry mix contain 12.9 times more Energy, 10.3 times more Fat, 31.2 times more Saturated Fat, 15.3 times more Carbohydrate and 29.4 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cake, yellow, enriched, dry mix offer comparable quantities of Protein per seven ounces.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 7 ounces of Cake, yellow, enriched, dry mix provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Cake, yellow, enriched, dry mix provide inadequate amounts of Omega 6 in seven ounces.