Comparing Nutrients in 7 ounces Cake, pound, commercially prepared, fat-free VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cake, pound, commercially prepared, fat-free	8%	4%	88%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cake, pound, commercially prepared, fat-free	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	19.4% 562kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	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	93% 121g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	94% 68g	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	5.74% 2.2g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	19% 10.7g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Cake, pound, commercially prepared, fat-free	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	6.4% 57.5μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.69mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.83% 0.024mg	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	21.3% 85.3μg	33.2% 133μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pound, commercially prepared, fat-free	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.12mg	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	51% 4.1mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	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	41.4% 290mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	6.42% 218mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	45% 677mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	1.66% 61.5g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Cake, pound, commercially prepared, fat-free VS Frozen Chopped Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Cake, pound, commercially prepared, fat-free versus 7 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cake, pound, commercially prepared, fat-free vs Frozen Chopped Broccoli:

• 7 ounces of Cake, pound, commercially prepared, fat-free have 2.4 times more Vitamin B1, 3.1 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.2 times more Vitamin B5 than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 1.8 times more Vitamin A, 10.8 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C, 122 times more Vitamin E and 811 times more Vitamin K than Cake, pound, commercially prepared, fat-free.
• 7 ounces of Cake, pound, commercially prepared, fat-free have insufficient amounts of Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Cake, pound, commercially prepared, fat-free as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cake, pound, commercially prepared, fat-free vs Frozen Chopped Broccoli:

• 7 ounces of Cake, pound, commercially prepared, fat-free have 1.5 times more Copper, 2.5 times more Iron, 2.9 times more Phosphorus, 1.9 times more Selenium and 14.2 times more Sodium than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 1.3 times more Calcium, 1.8 times more Magnesium, 2.1 times more Manganese, 1.9 times more Potassium, 1.5 times more Zinc and 3 times more Water than Cake, pound, commercially prepared, fat-free.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cake, pound, commercially prepared, fat-free have 10.9 times more Energy, 12.8 times more Omega 6, 12.8 times more Carbohydrate, 25.4 times more Sugars and 1.9 times more Protein than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 4 times more Omega 3 and 2.7 times more Fiber than Cake, pound, commercially prepared, fat-free.
• 7 ounces of Cake, pound, commercially prepared, fat-free provide inadequate amounts of Omega 3
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6