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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Puddings, all flavors except chocolate, low calorie, instant, dry mix	1%	2%	97%

Macro Nutrients

	Frozen Broccoli Spears	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Recommended Dietary Allowance
Energy	3.97% 115kcal	48% 1389kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	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	16.3% 21.2g	258% 336g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	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	NA	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	NA	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	21.7% 12g	5.74% 3.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Recommended Dietary Allowance
Vitamin A	25% 226μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	0.35% 0.056mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	3.73% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	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	93% 373μg	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	301% 271mg	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	35.7% 5.36mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	335% 402μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Recommended Dietary Allowance
Calcium	16.3% 163mg	56.8% 568mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	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	35.7% 2.86mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	33.5% 234mg	1343% 9398mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	992% 14883mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	9.7% 359g	0.73% 27g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Puddings, all flavors except chocolate, low calorie, instant, dry mix per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Broccoli Spears versus 14 oz of Puddings, all flavors except chocolate, low calorie, instant, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Frozen Broccoli Spears have more Vitamin A, 14.4 times more Vitamin B1, 5.4 times more Vitamin B2, 33 times more Vitamin B3, 5.1 times more Vitamin B5, 35 times more Vitamin B6, 94 times more Vitamin B9, more Vitamin C, 16.9 times more Vitamin E and 59.6 times more Vitamin K than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• While 14 oz of Puddings, all flavors except chocolate, low calorie, instant, dry mix contain more Vitamin B12 than Frozen Broccoli Spears.
• 14 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• 14 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Puddings, all flavors except chocolate, low calorie, instant, dry mix have insufficient amounts of Vitamin D in 14 ounces.

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

• 14 ounces of Frozen Broccoli Spears have 1.9 times more Iron, 3.2 times more Magnesium, 6.2 times more Manganese, 8.3 times more Potassium, 2.4 times more Selenium, 3.4 times more Zinc and 13.2 times more Water than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• While 14 oz of Puddings, all flavors except chocolate, low calorie, instant, dry mix contain 3.5 times more Calcium, 40.1 times more Phosphorus and 220.6 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Puddings, all flavors except chocolate, low calorie, instant, dry mix contain similar levels of Copper per 14 ounces.
• 14 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix lack sufficient amounts of Magnesium, Manganese, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Broccoli Spears have 2.7 times more Omega 3, 1.6 times more Sugars, 3.8 times more Fiber and 3.8 times more Protein than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• While 14 oz of Puddings, all flavors except chocolate, low calorie, instant, dry mix contain 12.1 times more Energy, 10.4 times more Omega 6 and 15.8 times more Carbohydrate than Frozen Broccoli Spears.
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6
• 14 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix provide inadequate amounts of Protein