Comparing Nutrients in 100 calories Frozen Broccoli Spears VS Puddings, coconut cream, dry mix, regular

Weight per 100 calories

• Frozen Broccoli Spears: 345g
• Puddings, coconut cream, dry mix, regular: 23g

Puddings, coconut cream, dry mix, regular have 15 times more energy per unit of mass than Frozen Broccoli Spears, which is very high in comparison to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 100 calories - Frozen Broccoli Spears or Puddings, coconut cream, dry mix, regular?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Puddings, coconut cream, dry mix, regular	1%	24%	75%

Macro Nutrients

	Frozen Broccoli Spears	Puddings, coconut cream, dry mix, regular	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	8.2% 2.6g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.4g	14.5% 19g	130g per day for Men 19-50 years
Sugars	7% 5.07g	25.6% 18.6g	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	27.2% 10.3g	0.97% 0.37g	38g per day for Men 19-50 years
Protein	19% 10.6g	0.41% 0.23g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Puddings, coconut cream, dry mix, regular	Recommended Dietary Allowance
Vitamin A	22% 197μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	0.19% 0.002mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.2% 0.39mg	0.51% 0.007mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.96% 1.6mg	0.15% 0.024mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	0.62% 0.031mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	0.89% 0.012mg	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	81% 324μg	0.12% 0.46μg	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	262% 236mg	0.077% 0.069mg	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	31% 4.66mg	0.11% 0.016mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	0.019% 0.023μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Puddings, coconut cream, dry mix, regular	Recommended Dietary Allowance
Calcium	14% 141mg	0.18% 1.84mg	1000mg per day for Men 19-50 years
Copper	13.8% 0.12mg	3.66% 0.033mg	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	31% 2.5mg	1.64% 0.13mg	8mg per day for Men 19-50 years
Magnesium	13% 55mg	0.82% 3.46mg	420mg per day for Men 19-50 years
Manganese	38.4% 0.88mg	4.63% 0.11mg	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	29% 203mg	1.15% 8.06mg	700mg per day for Men 19-50 years
Potassium	25.4% 862mg	0.9% 30.6mg	3400mg per day for Men 19-50 years
Selenium	12% 6.55μg	1.5% 0.83μg	55μg per day for Men 19-50 years
Sodium	3.9% 58.6mg	10.5% 157mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.17mg	0.73% 0.081mg	11mg per day for Men 19-50 years
Water	8.44% 312g	0.023% 0.85g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Puddings, Coconut Cream, Dry Mix, Regular Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Broccoli Spears or Puddings, coconut cream, dry mix, regular?

Lets compare vitamin content per 100 calories of Frozen Broccoli Spears vs Puddings, coconut cream, dry mix, regular:

• 100 calories of Frozen Broccoli Spears have more Vitamin A, 107.8 times more Vitamin B1, 58.8 times more Vitamin B2, 67.8 times more Vitamin B3, 26.8 times more Vitamin B5, 52.4 times more Vitamin B6, 703.4 times more Vitamin B9, 3407.1 times more Vitamin C, 288.6 times more Vitamin E and 15175 times more Vitamin K than Puddings, coconut cream, dry mix, regular.
• 100 calories of Puddings, coconut cream, dry mix, regular have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Puddings, coconut cream, dry mix, regular have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Frozen Broccoli Spears vs Puddings, coconut cream, dry mix, regular:

• 100 calories of Frozen Broccoli Spears have 76.7 times more Calcium, 3.8 times more Copper, 18.9 times more Iron, 16 times more Magnesium, 8.3 times more Manganese, 25.2 times more Phosphorus, 28.1 times more Potassium, 7.9 times more Selenium, 14.5 times more Zinc and 366.3 times more Water than Puddings, coconut cream, dry mix, regular.
• While 100 kcal of Puddings, coconut cream, dry mix, regular contain 2.7 times more Sodium than Frozen Broccoli Spears.
• 100 calories of Puddings, coconut cream, dry mix, regular lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Broccoli Spears have more Omega 3, 28.1 times more Fiber and 45.8 times more Protein than Puddings, coconut cream, dry mix, regular.
• While 100 kcal of Puddings, coconut cream, dry mix, regular contain 2.2 times more Fat, 14.6 times more Saturated Fat and 3.7 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Puddings, coconut cream, dry mix, regular offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Puddings, coconut cream, dry mix, regular provide inadequate amounts of Omega 3, Fiber and Protein
• Both Frozen Broccoli Spears as well as Puddings, coconut cream, dry mix, regular provide inadequate amounts of Omega 6 in 100 calories.