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

Macros Ratio

	Protein	Fat	Carbs
Puddings, all flavors except chocolate, low calorie, instant, dry mix	1%	2%	97%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	48% 1389kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	9% 1.53g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 336g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	4.93% 3.57g	8.05% 5.83g	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	8.36% 3.18g	31.3% 12g	38g per day for Men 19-50 years
Protein	5.74% 3.2g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.35% 0.056mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.73% 0.19mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.53% 0.02mg	39.7% 0.52mg	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	0.99% 3.97μg	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.27% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	177% 159mg	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	2.1% 0.32mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	56.8% 568mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	19% 0.17mg	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	19% 1.5mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	7.08% 0.16mg	56% 1.3mg	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	1343% 9398mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	21% 714mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	992% 14883mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.73% 27g	9.73% 360g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix have more Vitamin B12 than Boiled Spears Frozen Broccoli.
• While 14 oz of Boiled and Drained Spears Frozen Broccoli contain more Vitamin A, 11 times more Vitamin B1, 3.9 times more Vitamin B2, 32.7 times more Vitamin B3, 5.8 times more Vitamin B5, 26 times more Vitamin B6, 30 times more Vitamin B9, more Vitamin C, 16.5 times more Vitamin E and 51.8 times more Vitamin K than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• 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
• 14 ounces of Boiled Spears Frozen Broccoli have insufficient amounts of Vitamin B12
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin D in 14 ounces.

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

• 14 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix have 2.8 times more Calcium, 43.1 times more Phosphorus and 156.3 times more Sodium than Boiled Spears Frozen Broccoli.
• While 14 oz of Boiled and Drained Spears Frozen Broccoli contain 1.6 times more Iron, 4 times more Magnesium, 7.9 times more Manganese, 6 times more Potassium, 2.4 times more Selenium, 3 times more Zinc and 13.3 times more Water than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix and Boiled Spears Frozen Broccoli 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 Puddings, all flavors except chocolate, low calorie, instant, dry mix have 12.5 times more Energy, 29.7 times more Omega 6 and 15.8 times more Carbohydrate than Boiled Spears Frozen Broccoli.
• While 14 oz of Boiled and Drained Spears Frozen Broccoli contain 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.
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix and Boiled Spears Frozen Broccoli offer comparable quantities of Omega 3 per 14 ounces.
• 14 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix provide inadequate amounts of Protein
• 14 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6