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

Macros Ratio

	Protein	Fat	Carbs
Cake, yellow, enriched, dry mix	4%	8%	88%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cake, yellow, enriched, dry mix	Boiled Broccoli	Recommended Dietary Allowance
Energy	25.6% 742kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	10% 3.2g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 163g	11% 14.2g	130g per day for Men 19-50 years
Sugars	118% 86g	3.8% 2.76g	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	2.03% 1.47g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	13% 7.34g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Cake, yellow, enriched, dry mix	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.2% 0.46mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.3% 0.46mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.7% 4.6mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	30.5% 0.4mg	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	33.7% 135μg	53.6% 214μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.27% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	143% 129mg	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	12% 1.83mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.8% 5.75μg	233% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, yellow, enriched, dry mix	Boiled Broccoli	Recommended Dietary Allowance
Calcium	42% 419mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.94μg	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	51.6% 4.13mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	16.7% 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	88% 615mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	2.74% 93mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	96% 1445mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.39% 14.2g	4.8% 177g	3700g per day for Men 19-50 years

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

• Cake, yellow, enriched, dry mix has 3.7 times more Vitamin B1, 1.9 times more Vitamin B2, 4.2 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.7 times more Vitamin B5, 2.6 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C, 1.6 times more Vitamin E and 48.7 times more Vitamin K than Cake, yellow, enriched, dry mix.
• Both Cake, yellow, enriched, dry mix as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 7 oz.

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

• Cake, yellow, enriched, dry mix has 5.3 times more Calcium, 3.1 times more Iron, 4.6 times more Phosphorus, 1.9 times more Selenium and 17.8 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.1 times more Magnesium, 6.2 times more Potassium, 1.7 times more Zinc and 12.4 times more Water than Cake, yellow, enriched, dry mix.
• Both Cake, yellow, enriched, dry mix and Boiled and Drained Broccoli have similar amounts of Copper and Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cake, yellow, enriched, dry mix has 10.7 times more Energy, 8.5 times more Fat, 20.5 times more Saturated Fat, 4.3 times more Omega 6, 11.4 times more Carbohydrate, 31.1 times more Sugars and 1.6 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 9.2 times more Omega 3 and 2.8 times more Fiber than Cake, yellow, enriched, dry mix.
• Both Cake, yellow, enriched, dry mix as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.