Comparing Nutrients in 100 grams Cake, gingerbread, dry mix VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cake, gingerbread, dry mix	4%	28%	68%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cake, gingerbread, dry mix	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	15% 437kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	14.2% 14g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	11% 3.46g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	6.56% 0.11g	1.6g per day for Men 19-50 years
Omega 6	9.85% 1.68g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.4% 74.6g	3.68% 4.8g	130g per day for Men 19-50 years
Sugars	64.3% 46.6g	1.86% 1.35g	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	1.14% 0.83g	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	% 0.75g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	4.47% 1.7g	7.9% 3g	38g per day for Men 19-50 years
Protein	7.86% 4.4g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Cake, gingerbread, dry mix	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.78% 52μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.55mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.7% 0.24mg	5.6% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.15% 0.041mg	10% 0.13mg	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	12.8% 51μg	16.8% 67μg	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	0.22% 0.2mg	62.7% 56.4mg	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	1.33% 0.2mg	8.13% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.33% 6.4μg	67.6% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, gingerbread, dry mix	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	9.4% 94mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	27.3% 0.25mg	4.22% 0.038mg	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	58.8% 4.7mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	12.8% 0.29mg	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	32.3% 226mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	6.24% 212mg	3400mg per day for Men 19-50 years
Selenium	3.8% 2.1μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	43.8% 657mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	4.36% 0.48mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	2.47% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cake, gingerbread, dry mix vs Frozen Chopped Broccoli:

• Cake, gingerbread, dry mix has 6.4 times more Vitamin B1, 2.5 times more Vitamin B2 and 5.4 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 3.2 times more Vitamin B6, 1.3 times more Vitamin B9, 282 times more Vitamin C, 6.1 times more Vitamin E and 12.7 times more Vitamin K than Cake, gingerbread, dry mix.
• Both Cake, gingerbread, dry mix and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B5 per 100 g.
• Both Cake, gingerbread, dry mix as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cake, gingerbread, dry mix vs Frozen Chopped Broccoli:

• Cake, gingerbread, dry mix has 1.7 times more Calcium, 6.5 times more Copper, 5.8 times more Iron, 1.9 times more Manganese, 4.5 times more Phosphorus, 1.6 times more Potassium and 27.4 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.3 times more Selenium, 1.3 times more Zinc and 20.8 times more Water than Cake, gingerbread, dry mix.
• Both Cake, gingerbread, dry mix and Frozen Chopped Broccoli, Unprepared have similar amounts of Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cake, gingerbread, dry mix has 16.8 times more Energy, 47.6 times more Fat, 78.6 times more Saturated Fat, 54 times more Omega 6, 15.6 times more Carbohydrate, 34.5 times more Sugars and 1.6 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.8 times more Fiber than Cake, gingerbread, dry mix.
• Both Cake, gingerbread, dry mix and Frozen Chopped Broccoli, Unprepared have similar amounts of Omega 3 per 100 g.
• Both Cake, gingerbread, dry mix as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.