Comparing Nutrients in 100 calories Puddings, all flavors except chocolate, low calorie, instant, dry mix VS Boiled Broccoli

Weight per 100 calories

• Puddings, all flavors except chocolate, low calorie, instant, dry mix: 28.6g
• Boiled Broccoli: 286g

Puddings, all flavors except chocolate, low calorie, instant, dry mix have 10 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 100 calories - Puddings, all flavors except chocolate, low calorie, instant, dry mix or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Puddings, all flavors except chocolate, low calorie, instant, dry mix	1%	2%	97%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Boiled Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	0.84% 0.013g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.6% 24g	15.8% 20.5g	130g per day for Men 19-50 years
Sugars	0.35% 0.26g	5.48% 3.97g	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	2.9% 2.1g	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	% 1.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.23g	g per day for Men 19-50 years
Fiber	0.6% 0.23g	25% 9.43g	38g per day for Men 19-50 years
Protein	0.41% 0.23g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	24.4% 220μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.12% 0.001mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.46% 0.006mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.025% 0.004mg	9.88% 1.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.27% 0.013mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.11% 0.001mg	44% 0.57mg	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	0.071% 0.29μg	77% 309μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.6% 0.014μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	206% 185mg	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	0.15% 0.023mg	27.6% 4.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.4% 0.49μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Boiled Broccoli	Recommended Dietary Allowance
Calcium	4.1% 41mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	1.2% 0.011mg	19.4% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.29% 11.4μg	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	1.36% 0.11mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	0.34% 1.43mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	0.51% 0.012mg	24% 0.55mg	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	97% 677mg	27.3% 191mg	700mg per day for Men 19-50 years
Potassium	0.25% 8.57mg	24.6% 837mg	3400mg per day for Men 19-50 years
Selenium	0.42% 0.23μg	8.3% 4.57μg	55μg per day for Men 19-50 years
Sodium	71.4% 1071mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	0.26% 0.029mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	0.053% 1.95g	6.9% 255g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Puddings, all flavors except chocolate, low calorie, instant, dry mix vs Boiled Broccoli:

• Boiled and Drained Broccoli contains more Vitamin A, 126 times more Vitamin B1, 58.6 times more Vitamin B2, 395 times more Vitamin B3, 131.1 times more Vitamin B5, 400 times more Vitamin B6, 1080 times more Vitamin B9, more Vitamin C, 181.3 times more Vitamin E and 830 times more Vitamin K than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Puddings, all flavors except chocolate, low calorie, instant, dry mix vs Boiled Broccoli:

• Puddings, all flavors except chocolate, low calorie, instant, dry mix have 3.5 times more Phosphorus and 9.1 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.8 times more Calcium, 16.1 times more Copper, 17.6 times more Iron, 42 times more Magnesium, 47.3 times more Manganese, 97.7 times more Potassium, 20 times more Selenium, 45 times more Zinc and 130.5 times more Water than Puddings, all flavors except chocolate, low calorie, instant, dry mix.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Broccoli contains 4.6 times more Fat, 25.3 times more Omega 3, 15.4 times more Sugars, 41.3 times more Fiber and 29.4 times more Protein than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.