Comparing Nutrients in 100 calories Puddings, tapioca, dry mix, with no added salt VS Broccoli

Weight per 100 calories

• Puddings, tapioca, dry mix, with no added salt: 27g
• Broccoli: 294g

Puddings, tapioca, dry mix, with no added salt have 10.9 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 100 calories - Puddings, tapioca, dry mix, with no added salt or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, dry mix, with no added salt	0%	0%	100%
Broccoli	27%	8%	65%

Macro Nutrients

	Puddings, tapioca, dry mix, with no added salt	Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.028% 0.027g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	NA	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	NA	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	NA	0.85% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.7% 25.6g	15% 19.5g	130g per day for Men 19-50 years
Sugars	NA	6.9% 5g	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	2.76% 2g	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	% 1.44g	g per day for Men 19-50 years
Sucrose	NA	% 0.29g	g per day for Men 19-50 years
Fiber	0.14% 0.054g	20% 7.65g	38g per day for Men 19-50 years
Protein	0.048% 0.027g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, dry mix, with no added salt	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.023% 0mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.13% 0.002mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.007% 0.001mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.081% 0.004mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.67% 0.009mg	39.6% 0.51mg	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% 0μg	46.3% 185μg	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% 0mg	292% 262mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	249% 299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, dry mix, with no added salt	Broccoli	Recommended Dietary Allowance
Calcium	0.11% 1.1mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	0.87% 0.008mg	16% 0.14mg	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	0.41% 0.033mg	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	0.13% 0.54mg	14.7% 61.8mg	420mg per day for Men 19-50 years
Manganese	0.39% 0.009mg	27% 0.62mg	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	0.15% 1.1mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	0.04% 1.36mg	27.3% 929mg	3400mg per day for Men 19-50 years
Selenium	0.049% 0.027μg	13.4% 7.35μg	55μg per day for Men 19-50 years
Sodium	0.14% 2.17mg	6.47% 97mg	1500mg per day for Men 19-50 years
Zinc	0.2% 0.022mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.029% 1.1g	7.1% 263g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Puddings, tapioca, dry mix, with no added salt vs Broccoli:

• Raw Broccoli contains more Vitamin A, 770.6 times more Vitamin B1, 211.6 times more Vitamin B2, 1733.8 times more Vitamin B3, 414.6 times more Vitamin B5, 59.4 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, tapioca, dry mix, with no added salt.
• Both Puddings, tapioca, dry mix, with no added salt as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Puddings, tapioca, dry mix, with no added salt vs Broccoli:

• Raw Broccoli contains 127.5 times more Calcium, 18.3 times more Copper, 66 times more Iron, 114 times more Magnesium, 69.1 times more Manganese, 179.1 times more Phosphorus, 685.9 times more Potassium, 271.3 times more Selenium, 44.8 times more Sodium, 55.6 times more Zinc and 242.3 times more Water than Puddings, tapioca, dry mix, with no added salt.

Comparison of macro-nutrients per 100 calories:

• Puddings, tapioca, dry mix, with no added salt have 1.3 times more Carbohydrate than Raw Broccoli.
• While Raw Broccoli contains 40.2 times more Fat, 141.1 times more Fiber and 306.1 times more Protein than Puddings, tapioca, dry mix, with no added salt.
• Both Puddings, tapioca, dry mix, with no added salt and Raw Broccoli have similar amounts of Energy per 100 kcal.
• Both Puddings, tapioca, dry mix, with no added salt as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.