Comparing Nutrients in 100 grams Frozen Broccoli Spears VS Cake, yellow, enriched, dry mix

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cake, yellow, enriched, dry mix	4%	8%	88%

Macro Nutrients

	Frozen Broccoli Spears	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Energy	1% 29kcal	13% 374kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	5.06% 1.62g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	0.81% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	63% 82g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	59.7% 43.3g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	3.16% 1.2g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Vitamin A	6.33% 57μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	7.3% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	5.92% 0.077mg	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	23.5% 94μg	17% 68μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.17% 0.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76% 68.3mg	0% 0mg	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	9% 1.35mg	6.13% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.5% 101μg	2.4% 2.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Calcium	4.1% 41mg	21% 211mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	8% 0.072mg	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	9% 0.72mg	26% 2.08mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	8.3% 0.19mg	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	8.43% 59mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	1.4% 47mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	48.5% 728mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	2.45% 91g	0.19% 7.18g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cake, yellow, enriched, dry mix per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Broccoli Spears versus 100 g of Cake, yellow, enriched, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Broccoli Spears vs Cake, yellow, enriched, dry mix:

• 100 grams of Frozen Broccoli Spears have more Vitamin A, 2.3 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C, 1.5 times more Vitamin E and 35 times more Vitamin K than Cake, yellow, enriched, dry mix.
• While 100 g of Cake, yellow, enriched, dry mix contain 3.2 times more Vitamin B1, 2 times more Vitamin B2, 5 times more Vitamin B3, 1.5 times more Vitamin B5 and more Vitamin B12 than Frozen Broccoli Spears.
• 100 grams of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• 100 grams of Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Broccoli Spears vs Cake, yellow, enriched, dry mix:

• 100 grams of Frozen Broccoli Spears have 1.6 times more Magnesium, 1.3 times more Manganese, 5.3 times more Potassium, 1.3 times more Zinc and 12.6 times more Water than Cake, yellow, enriched, dry mix.
• While 100 g of Cake, yellow, enriched, dry mix contain 5.1 times more Calcium, 2 times more Copper, 2.9 times more Iron, 5.3 times more Phosphorus, 1.6 times more Selenium and 42.8 times more Sodium than Frozen Broccoli Spears.
• 100 grams of Cake, yellow, enriched, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Broccoli Spears have 9.6 times more Omega 3 and 2.5 times more Fiber than Cake, yellow, enriched, dry mix.
• While 100 g of Cake, yellow, enriched, dry mix contain 12.9 times more Energy, 10.3 times more Fat, 31.2 times more Saturated Fat, 15.3 times more Carbohydrate and 29.4 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cake, yellow, enriched, dry mix offer comparable quantities of Protein per 100 grams.
• 100 grams of Frozen Broccoli Spears provide inadequate amounts of Energy
• 100 grams of Cake, yellow, enriched, dry mix provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Cake, yellow, enriched, dry mix provide inadequate amounts of Omega 6 in 100 grams.