Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Puddings, all flavors except chocolate, low calorie, instant, dry mix

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Puddings, all flavors except chocolate, low calorie, instant, dry mix	1%	2%	97%

Macro Nutrients

	Frozen Chopped Broccoli	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Recommended Dietary Allowance
Energy	3.56% 103kcal	48% 1389kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	9% 1.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	258% 336g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	4.93% 3.57g	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	4.54% 3.3g	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	% 2.98g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	20% 11g	5.74% 3.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Recommended Dietary Allowance
Vitamin A	23% 206μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	0.35% 0.056mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	3.73% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	1.53% 0.02mg	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	66.5% 266μg	0.99% 3.97μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.27% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	249% 224mg	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	32.3% 4.84mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Recommended Dietary Allowance
Calcium	22.2% 222mg	56.8% 568mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	16.8% 0.15mg	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	40% 3.2mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	7.08% 0.16mg	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	28.3% 198mg	1343% 9398mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	992% 14883mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.73% 27g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs Puddings, all flavors except chocolate, low calorie, instant, dry mix:

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, 10.6 times more Vitamin B1, 4.6 times more Vitamin B2, 33.6 times more Vitamin B3, 5.9 times more Vitamin B5, 26 times more Vitamin B6, 67 times more Vitamin B9, more Vitamin C, 15.3 times more Vitamin E and 47.7 times more Vitamin K than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• While Puddings, all flavors except chocolate, low calorie, instant, dry mix contain more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Puddings, all flavors except chocolate, low calorie, instant, dry mix have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Puddings, all flavors except chocolate, low calorie, instant, dry mix:

• Frozen Chopped Broccoli, Unprepared has 2.1 times more Iron, 3.6 times more Magnesium, 7.2 times more Manganese, 7.1 times more Potassium, 3.5 times more Selenium, 4.8 times more Zinc and 13.4 times more Water than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• While Puddings, all flavors except chocolate, low calorie, instant, dry mix contain 2.6 times more Calcium, 47.4 times more Phosphorus and 156.3 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Puddings, all flavors except chocolate, low calorie, instant, dry mix have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Chopped Broccoli, Unprepared has 2.2 times more Omega 3, 1.5 times more Sugars, 3.8 times more Fiber and 3.5 times more Protein than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• While Puddings, all flavors except chocolate, low calorie, instant, dry mix contain 13.5 times more Energy, 12.5 times more Omega 6 and 17.7 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Puddings, all flavors except chocolate, low calorie, instant, dry mix have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.