Comparing Nutrients in 14 ounces Boiled Broccoli VS Puddings, chocolate flavor, low calorie, instant, dry mix

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Puddings, chocolate flavor, low calorie, instant, dry mix	6%	6%	88%

Macro Nutrients

	Boiled Broccoli	Puddings, chocolate flavor, low calorie, instant, dry mix	Recommended Dietary Allowance
Energy	4.8% 139kcal	48.7% 1413kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	9.82% 9.53g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	12.2% 3.9g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	3.06% 0.52g	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	239% 310g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	3.83% 2.78g	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	63.7% 24.2g	38g per day for Men 19-50 years
Protein	17% 9.45g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Puddings, chocolate flavor, low calorie, instant, dry mix	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	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	12.2% 0.16mg	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	5.95% 24μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	38.4% 5.75mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Puddings, chocolate flavor, low calorie, instant, dry mix	Recommended Dietary Allowance
Calcium	16% 159mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	370% 3.33mg	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	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	84% 353mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	121% 2.8mg	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	941% 6588mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	149% 5076mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	28% 15.5μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	751% 11264mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.45% 16.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Puddings, chocolate flavor, low calorie, instant, dry mix:

• Boiled and Drained Broccoli has more Vitamin A, 3.2 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 11.2 times more Vitamin B5, 5 times more Vitamin B6, 18 times more Vitamin B9, more Vitamin C, 72.5 times more Vitamin E and 352.8 times more Vitamin K than Puddings, chocolate flavor, low calorie, instant, dry mix.
• Both Boiled and Drained Broccoli as well as Puddings, chocolate flavor, low calorie, instant, dry mix have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Broccoli vs Puddings, chocolate flavor, low calorie, instant, dry mix:

• Boiled and Drained Broccoli has 21.3 times more Water than Puddings, chocolate flavor, low calorie, instant, dry mix.
• While Puddings, chocolate flavor, low calorie, instant, dry mix contain 3.2 times more Calcium, 13.7 times more Copper, 4.6 times more Iron, 4.2 times more Magnesium, 3.6 times more Manganese, 24.8 times more Phosphorus, 4.4 times more Potassium, 2.4 times more Selenium and 69.2 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Puddings, chocolate flavor, low calorie, instant, dry mix have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Broccoli has more Omega 3 and 2 times more Sugars than Puddings, chocolate flavor, low calorie, instant, dry mix.
• While Puddings, chocolate flavor, low calorie, instant, dry mix contain 10.2 times more Energy, 5.9 times more Fat, 12.5 times more Saturated Fat, 10.9 times more Carbohydrate, 1.8 times more Fiber and 2.2 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Puddings, chocolate flavor, low calorie, instant, dry mix have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.