Comparing Nutrients in 7 ounces Cake, angelfood, commercially prepared VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cake, angelfood, commercially prepared	9%	3%	88%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cake, angelfood, commercially prepared	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.7% 512kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	4.04% 0.69g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.2% 115g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	NA	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	21% 11.7g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Cake, angelfood, commercially prepared	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.97mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.75mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.86% 0.39mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	20% 0.26mg	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	17.4% 69.5μg	33.2% 133μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.96% 0.12μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	124% 112mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, angelfood, commercially prepared	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	27.8% 278mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	8.38% 0.075mg	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	13% 1.03mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	7.33% 0.17mg	25.4% 0.58mg	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	92% 643mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	5.43% 185mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	26.3% 14.5μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	99% 1486mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	1.8% 66g	4.9% 181g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cake, angelfood, commercially prepared vs Frozen Chopped Broccoli:

• Cake, angelfood, commercially prepared has 1.9 times more Vitamin B1, 5.1 times more Vitamin B2, 1.9 times more Vitamin B3 and more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 1.4 times more Vitamin B5, 4.2 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Cake, angelfood, commercially prepared.

Comparing minerals per 7 ounces for Cake, angelfood, commercially prepared vs Frozen Chopped Broccoli:

• Cake, angelfood, commercially prepared has 2.5 times more Calcium, 2.1 times more Copper, 6.5 times more Phosphorus, 2.6 times more Selenium and 31.2 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.6 times more Iron, 1.5 times more Magnesium, 3.5 times more Manganese, 2.3 times more Potassium, 6.9 times more Zinc and 2.8 times more Water than Cake, angelfood, commercially prepared.

Comparison of macro-nutrients per 7 ounces:

• Cake, angelfood, commercially prepared has 9.9 times more Energy, 11.2 times more Omega 6, 12.1 times more Carbohydrate and 2.1 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 5 times more Omega 3 and 2 times more Fiber than Cake, angelfood, commercially prepared.
• Both Cake, angelfood, commercially prepared as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.