Comparing Nutrients in 14 ounces Cake, pudding-type, white, unenriched, dry mixVS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Cake, pudding-type, white, unenriched, dry mix

20%

76%

Boiled Broccoli

23%

68%

14 oz ▼

Macro Nutrients

Cake, pudding-type, white, unenriched, dry mixvs Boiled Broccoli

58%1679kcal

Energy

4.8%139kcal

1679 kcalvs139 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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39%37.7g

Fat

1.68%1.63g

37.7 gvs1.63 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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29%9.3g

Saturated Fat

0.98%0.31g

9.3 gvs0.31 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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38.7%0.62g

Omega 3

29.5%0.47g

0.62 gvs0.47 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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55.8%9.5g

Omega 6

1.2%0.2g

9.5 gvs0.2 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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247%321g

Carbohydrate

22%28.5g

321 gvs28.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

7.6%5.5g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs5.5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

4.05%2.94g

≤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]

NA gvs2.94 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%1.94g

NA gvs1.94 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.32g

NA gvs0.32 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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7.3%2.78g

Fiber

34.5%13g

2.78 gvs13 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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27.6%15.5g

Protein

17%9.45g

15.5 gvs9.45 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cake, pudding-type, white, unenriched, dry mixvs Boiled Broccoli

0%0μg

Vitamin A

34%306μg

RAE, retinol activity equivalents

0 μgvs306 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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26.5%0.32mg

Vitamin B1

21%0.25mg

Thiamine

0.32 mgvs0.25 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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18.3%0.24mg

Vitamin B2

37.6%0.49mg

Riboflavin

0.24 mgvs0.49 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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24%3.85mg

Vitamin B3

13.7%2.2mg

Niacin, nicotinic acid, niacinamide

3.85 mgvs2.2 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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18.5%0.92mg

Vitamin B5

49%2.44mg

Pantothenic acid

0.92 mgvs2.44 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.5%0.071mg

Vitamin B6

61%0.79mg

Pyridoxine

0.071 mgvs0.79 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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8.93%35.7μg

Vitamin B9

107%429μg

Folates and Folic Acid

35.7 μgvs429 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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6.6%0.16μg

Vitamin B12

0%0μg

Cobalamin

0.16 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

286%258mg

Ascorbic acid

0 mgvs258 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

38.4%5.75mg

Tocopherols and Tocotrienols

NA mgvs5.75 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

467%560μg

Phytomenadione or phylloquinone

NA μgvs560 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cake, pudding-type, white, unenriched, dry mixvs Boiled Broccoli

30.6%306mg

Calcium

16%159mg

306 mgvs159 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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24.7%0.22mg

Copper

27%0.24mg

0.22 mgvs0.24 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.4%16μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs16 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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25.8%2.06mg

Iron

33.2%2.66mg

2.06 mgvs2.66 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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8.5%35.7mg

Magnesium

20%83.3mg

35.7 mgvs83.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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48%1.1mg

Manganese

33.5%0.77mg

1.1 mgvs0.77 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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157%1099mg

Phosphorus

38%266mg

1099 mgvs266 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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8.4%286mg

Potassium

34.2%1163mg

286 mgvs1163 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

11.5%6.35μg

NA μgvs6.35 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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176%2639mg

Sodium

11%163mg

2639 mgvs163 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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9.02%0.99mg

Zinc

16.2%1.8mg

0.99 mgvs1.8 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.38%14g

Water

9.57%354g

14 gvs354 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Cake, pudding-type, white, unenriched, dry mix vs Boiled Broccoli:

Cake, pudding-type, white, unenriched, dry mix has 1.3 times more Vitamin B1, 1.8 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains more Vitamin A, 2.1 times more Vitamin B2, 2.6 times more Vitamin B5, 11.1 times more Vitamin B6, 12 times more Vitamin B9 and more Vitamin C than Cake, pudding-type, white, unenriched, dry mix.

Comparing minerals per 14 ounces for Cake, pudding-type, white, unenriched, dry mix vs Boiled Broccoli:

Cake, pudding-type, white, unenriched, dry mix has 1.9 times more Calcium, 1.4 times more Manganese, 4.1 times more Phosphorus and 16.2 times more Sodium than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.3 times more Iron, 2.3 times more Magnesium, 4.1 times more Potassium, 1.8 times more Zinc and 25.5 times more Water than Cake, pudding-type, white, unenriched, dry mix.
Both Cake, pudding-type, white, unenriched, dry mix and Boiled and Drained Broccoli have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Cake, pudding-type, white, unenriched, dry mix has 12.1 times more Energy, 23.2 times more Fat, 29.6 times more Saturated Fat, 1.3 times more Omega 3, 46.8 times more Omega 6, 11.3 times more Carbohydrate and 1.6 times more Protein than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 4.7 times more Fiber than Cake, pudding-type, white, unenriched, dry mix.
Both Cake, pudding-type, white, unenriched, dry mix as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Cake, pudding-type, white, unenriched, dry mixVS Cookies, chocolate chip, commercially prepared, regular, higher fat, unenrichedBoiled BroccoliVS Cookies, chocolate chip, commercially prepared, regular, higher fat, unenrichedCake, pudding-type, white, unenriched, dry mixVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

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Comparing Nutrients in 14 ounces Cake, pudding-type, white, unenriched, dry mixVS Boiled Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: