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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cake, pudding-type, white, unenriched, dry mix	4%	20%	76%

Macro Nutrients

	Broccoli Raab	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	19.4% 19g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	14.5% 4.64g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	4.35% 5.66g	124% 161g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	14% 7.74g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Vitamin A	29% 260μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	12% 1.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	9.25% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Calcium	21.4% 214mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	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	53% 4.25mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	20.7% 145mg	78.5% 550mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	88% 1320mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.19% 6.95g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Broccoli Raab have more Vitamin A, 2 times more Vitamin B1, 2.2 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B5, 9.5 times more Vitamin B6, 9.2 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 Raw 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 Broccoli Raab vs Cake, pudding-type, white, unenriched, dry mix:

• 7 ounces of Broccoli Raab have 1.4 times more Calcium, 4.1 times more Iron, 2.4 times more Magnesium, 1.4 times more Manganese, 2.7 times more Potassium, 3.1 times more Zinc and 26.4 times more Water than Cake, pudding-type, white, unenriched, dry mix.
• While 7 oz of Cake, pudding-type, white, unenriched, dry mix contain 1.3 times more Copper, 3.8 times more Phosphorus and 20.2 times more Sodium than Raw Broccoli Raab.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 1.2 times more Omega 3 and 3.9 times more Fiber than Cake, pudding-type, white, unenriched, dry mix.
• While 7 oz of Cake, pudding-type, white, unenriched, dry mix contain 19.2 times more Energy, 19.4 times more Fat, 28.2 times more Saturated Fat, 82.4 times more Omega 6 and 28.4 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Cake, pudding-type, white, unenriched, dry mix offer comparable quantities of Protein per seven ounces.
• 7 ounces of 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