Comparing Nutrients in 14 ounces Boiled Broccoli VS Puddings, banana, dry mix, instant, with added oil

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Puddings, banana, dry mix, instant, with added oil	0%	10%	90%

Macro Nutrients

	Boiled Broccoli	Puddings, banana, dry mix, instant, with added oil	Recommended Dietary Allowance
Energy	4.8% 139kcal	53% 1532kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	9.8% 3.14g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	272% 353g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	NA	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	4.05% 2.94g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	0% 0g	38g per day for Men 19-50 years
Protein	17% 9.45g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Puddings, banana, dry mix, instant, with added oil	Recommended Dietary Allowance
Vitamin A	34% 306μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	0.33% 0.004mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	0.92% 0.012mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	0.05% 0.008mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	0.48% 0.024mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	0.31% 0.004mg	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	107% 429μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	286% 258mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	38.4% 5.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Puddings, banana, dry mix, instant, with added oil	Recommended Dietary Allowance
Calcium	16% 159mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	9.26% 0.083mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	33.2% 2.66mg	5.95% 0.48mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	1.73% 0.04mg	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	38% 266mg	456% 3191mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	1.75% 59.5mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	397% 5949mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Puddings, banana, dry mix, instant, with added oil:

• Boiled and Drained Broccoli has more Vitamin A, 63 times more Vitamin B1, 41 times more Vitamin B2, 276.5 times more Vitamin B3, 102.7 times more Vitamin B5, 200 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, banana, dry mix, instant, with added oil.
• Both Boiled and Drained Broccoli as well as Puddings, banana, dry mix, instant, with added oil have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Boiled Broccoli vs Puddings, banana, dry mix, instant, with added oil:

• Boiled and Drained Broccoli has 6.7 times more Calcium, 2.9 times more Copper, 5.6 times more Iron, 10.5 times more Magnesium, 19.4 times more Manganese, 19.5 times more Potassium, 2 times more Selenium, 11.3 times more Zinc and 31.9 times more Water than Puddings, banana, dry mix, instant, with added oil.
• While Puddings, banana, dry mix, instant, with added oil contain 12 times more Phosphorus and 36.6 times more Sodium than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Broccoli has more Fiber and more Protein than Puddings, banana, dry mix, instant, with added oil.
• While Puddings, banana, dry mix, instant, with added oil contain 11 times more Energy, 10.7 times more Fat, 10 times more Saturated Fat, 39 times more Omega 6 and 12.4 times more Carbohydrate than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Puddings, banana, dry mix, instant, with added oil have similar amounts of Omega 3 per 14 oz.
• Both Boiled and Drained Broccoli as well as Puddings, banana, dry mix, instant, with added oil have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.