Comparing Nutrients in 14 ounces Broccoli Raab VS Puddings, vanilla, ready-to-eat, fat free

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Puddings, vanilla, ready-to-eat, fat free	9%	0%	91%

Macro Nutrients

	Broccoli Raab	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	3% 87.3kcal	12% 353kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0% 0g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.7% 11.3g	61.5% 80g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	82.8% 60g	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	0.93% 0.67g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.44g	NA	g per day for Men 19-50 years
Fiber	28.2% 10.7g	0% 0g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	1.3% 0.21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	5.8% 0.075mg	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	82.4% 329μg	2.98% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	34.7% 0.83μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	89% 80mg	5.3% 4.76mg	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	43% 6.43mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	741% 889μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	43% 429mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	5.73% 0.052mg	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	106% 8.5mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	0.69% 0.016mg	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	41.4% 290mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	12.6% 429mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	12.3% 6.75μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	50.5% 758mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	9.93% 367g	8.25% 305g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Puddings, vanilla, ready-to-eat, fat free per 14 oz

Compare the macro and micronutrient content in 14 oz of Broccoli Raab versus 14 oz of Puddings, vanilla, ready-to-eat, fat free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Broccoli Raab vs Puddings, vanilla, ready-to-eat, fat free:

• 14 ounces of Broccoli Raab have 131 times more Vitamin A, 7.4 times more Vitamin B1, 1.5 times more Vitamin B2, 23.5 times more Vitamin B3, 1.6 times more Vitamin B5, 9 times more Vitamin B6, 27.7 times more Vitamin B9, 16.8 times more Vitamin C, more Vitamin E and more Vitamin K than Puddings, vanilla, ready-to-eat, fat free.
• While 14 oz of Puddings, vanilla, ready-to-eat, fat free contain more Vitamin B12 than Raw Broccoli Raab.
• 14 ounces of Broccoli Raab have insufficient amounts of Vitamin B12
• 14 ounces of Puddings, vanilla, ready-to-eat, fat free have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Puddings, vanilla, ready-to-eat, fat free have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Broccoli Raab vs Puddings, vanilla, ready-to-eat, fat free:

• 14 ounces of Broccoli Raab have 2.7 times more Calcium, 3.2 times more Copper, 5.9 times more Iron, 3.1 times more Magnesium, 98.8 times more Manganese, 1.4 times more Phosphorus, 1.8 times more Potassium, 3.3 times more Zinc and 1.2 times more Water than Puddings, vanilla, ready-to-eat, fat free.
• While 14 oz of Puddings, vanilla, ready-to-eat, fat free contain 1.7 times more Selenium and 5.8 times more Sodium than Raw Broccoli Raab.
• 14 ounces of Broccoli Raab lack sufficient amounts of Selenium
• 14 ounces of Puddings, vanilla, ready-to-eat, fat free lack sufficient amounts of Copper, Magnesium and Manganese

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Broccoli Raab have more Omega 3, more Fiber and 1.6 times more Protein than Puddings, vanilla, ready-to-eat, fat free.
• While 14 oz of Puddings, vanilla, ready-to-eat, fat free contain 4 times more Energy, 7.1 times more Carbohydrate and 39.8 times more Sugars than Raw Broccoli Raab.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy
• 14 ounces of Puddings, vanilla, ready-to-eat, fat free provide inadequate amounts of Omega 3 and Fiber
• Both Raw Broccoli Raab as well as Puddings, vanilla, ready-to-eat, fat free provide inadequate amounts of Omega 6 in 14 ounces.