Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS Cake, pudding-type, white, unenriched, dry mix

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Cake, pudding-type, white, unenriched, dry mix	4%	20%	76%

Macro Nutrients

	Cooked Broccoli Raab	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	19.4% 19g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	14.5% 4.64g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	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	4.76% 6.2g	124% 161g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	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	0.66% 0.48g	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	% 0.46g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	14% 7.74g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Vitamin A	50% 450μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	12% 1.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	9.25% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	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	35.2% 141μg	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	81.6% 73.4mg	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	33.5% 5.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Calcium	23.4% 234mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	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	31.5% 2.52mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	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	23.2% 163mg	78.5% 550mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	NA	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	88% 1320mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.19% 6.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Cake, pudding-type, white, unenriched, dry mix per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Broccoli Raab 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 Cooked Broccoli Raab vs Cake, pudding-type, white, unenriched, dry mix:

• 7 ounces of Cooked Broccoli Raab have more Vitamin A, 2.1 times more Vitamin B1, 2.3 times more Vitamin B2, 2.1 times more Vitamin B3, 1.9 times more Vitamin B5, 12.2 times more Vitamin B6, 7.9 times more Vitamin B9 and more Vitamin C than Cake, pudding-type, white, unenriched, dry mix.
• 7 ounces of Cake, pudding-type, white, unenriched, dry mix have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Cooked Broccoli Raab 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 Cooked Broccoli Raab vs Cake, pudding-type, white, unenriched, dry mix:

• 7 ounces of Cooked Broccoli Raab have 1.5 times more Calcium, 1.3 times more Copper, 2.4 times more Iron, 3 times more Magnesium, 1.4 times more Manganese, 4.8 times more Potassium, 2.2 times more Zinc and 26.1 times more Water than Cake, pudding-type, white, unenriched, dry mix.
• While 7 oz of Cake, pudding-type, white, unenriched, dry mix contain 3.4 times more Phosphorus and 11.9 times more Sodium than Cooked Broccoli Raab.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Broccoli Raab have 1.3 times more Omega 3 and 4 times more Fiber than Cake, pudding-type, white, unenriched, dry mix.
• While 7 oz of Cake, pudding-type, white, unenriched, dry mix contain 16.9 times more Energy, 18.3 times more Fat, 26.3 times more Saturated Fat, 77.1 times more Omega 6 and 26 times more Carbohydrate than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Cake, pudding-type, white, unenriched, dry mix offer comparable quantities of Protein per seven ounces.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 7 ounces of Cake, pudding-type, white, unenriched, dry mix provide inadequate amounts of Fiber