Comparing Nutrients in 100 grams Broccoli VS Cake, angelfood, commercially prepared

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cake, angelfood, commercially prepared	9%	3%	88%

Macro Nutrients

	Broccoli	Cake, angelfood, commercially prepared	Recommended Dietary Allowance
Energy	1.17% 34kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	1.3% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	2.04% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.64g	44.5% 57.8g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	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	0.94% 0.68g	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	% 0.49g	NA	g per day for Men 19-50 years
Sucrose	% 0.1g	NA	g per day for Men 19-50 years
Fiber	6.84% 2.6g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	5.04% 2.82g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cake, angelfood, commercially prepared	Recommended Dietary Allowance
Vitamin A	3.44% 31μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	37.8% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	3.96% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	2.4% 0.031mg	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	15.8% 63μg	8.75% 35μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.5% 0.06μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	99% 89.2mg	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	5.2% 0.78mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cake, angelfood, commercially prepared	Recommended Dietary Allowance
Calcium	4.7% 47mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	8.67% 0.078mg	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	9.13% 0.73mg	6.5% 0.52mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	3.7% 0.085mg	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	9.43% 66mg	46.3% 324mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	2.74% 93mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	13.3% 7.3μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	50% 749mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.9% 33.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Broccoli vs Cake, angelfood, commercially prepared:

• Raw Broccoli has more Vitamin A, 2.9 times more Vitamin B5, 5.6 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin C than Cake, angelfood, commercially prepared.
• While Cake, angelfood, commercially prepared contains 1.4 times more Vitamin B1, 4.2 times more Vitamin B2, 1.4 times more Vitamin B3 and more Vitamin B12 than Raw Broccoli.

Comparing minerals per 100 grams for Broccoli vs Cake, angelfood, commercially prepared:

• Raw Broccoli has 1.4 times more Iron, 1.8 times more Magnesium, 2.5 times more Manganese, 3.4 times more Potassium, 5.9 times more Zinc and 2.7 times more Water than Cake, angelfood, commercially prepared.
• While Cake, angelfood, commercially prepared contains 3 times more Calcium, 1.6 times more Copper, 4.9 times more Phosphorus, 2.9 times more Selenium and 22.7 times more Sodium than Raw Broccoli.

Comparison of macro-nutrients per 100 grams:

• Raw Broccoli has 3 times more Omega 3 and 1.7 times more Fiber than Cake, angelfood, commercially prepared.
• While Cake, angelfood, commercially prepared contains 7.6 times more Energy, 7.1 times more Omega 6, 8.7 times more Carbohydrate and 2.1 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Cake, angelfood, commercially prepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.