Comparing Nutrients in 14 ounces Broccoli VS Puddings, chocolate, dry mix, instant

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Puddings, chocolate, dry mix, instant	2%	5%	93%

Macro Nutrients

	Broccoli	Puddings, chocolate, dry mix, instant	Recommended Dietary Allowance
Energy	4.65% 135kcal	51.7% 1500kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	7.77% 7.54g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	10.2% 3.27g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	7.33% 1.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	268% 349g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	371% 269g	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	3.72% 2.7g	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	% 0.4g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	20% 11g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Puddings, chocolate, dry mix, instant	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	5.8% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	2% 0.099mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	3.66% 0.048mg	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	62.5% 250μg	2.98% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	393% 354mg	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	20.6% 3.1mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Puddings, chocolate, dry mix, instant	Recommended Dietary Allowance
Calcium	18.7% 187mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	156% 1.4mg	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	36.2% 2.9mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	63.3% 1.46mg	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	37.4% 262mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	27.5% 937mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	469% 7029mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	9.58% 354g	0.34% 12.7g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 7.1 times more Vitamin B1, 2.1 times more Vitamin B2, 2.7 times more Vitamin B3, 22.9 times more Vitamin B5, 14.6 times more Vitamin B6, 21 times more Vitamin B9, more Vitamin C, 11.1 times more Vitamin E and 67.7 times more Vitamin K than Puddings, chocolate, dry mix, instant.
• Both Raw Broccoli as well as Puddings, chocolate, dry mix, instant have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Puddings, chocolate, dry mix, instant:

• Raw Broccoli has 3.9 times more Calcium, 1.3 times more Potassium and 27.9 times more Water than Puddings, chocolate, dry mix, instant.
• While Puddings, chocolate, dry mix, instant contain 7.2 times more Copper, 1.8 times more Iron, 2.1 times more Magnesium, 1.7 times more Manganese, 53.7 times more Sodium and 1.5 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Puddings, chocolate, dry mix, instant have similar amounts of Phosphorus and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 1.9 times more Omega 3 and 1.2 times more Protein than Puddings, chocolate, dry mix, instant.
• While Puddings, chocolate, dry mix, instant contain 11.1 times more Energy, 5.1 times more Fat, 7.2 times more Saturated Fat, 6.4 times more Omega 6, 13.2 times more Carbohydrate, 39.9 times more Sugars and 1.4 times more Fiber than Raw Broccoli.
• Both Raw Broccoli as well as Puddings, chocolate, dry mix, instant have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.