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

Macros Ratio

	Protein	Fat	Carbs
Puddings, all flavors except chocolate, low calorie, instant, dry mix	1%	2%	97%
Broccoli	27%	8%	65%

Macro Nutrients

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Broccoli	Recommended Dietary Allowance
Energy	48% 1389kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	9% 1.53g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 336g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	4.93% 3.57g	9.3% 6.75g	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	3.72% 2.7g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	27% 10.3g	38g per day for Men 19-50 years
Protein	5.74% 3.2g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.35% 0.056mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.73% 0.19mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.53% 0.02mg	53.4% 0.69mg	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	62.5% 250μg	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	393% 354mg	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	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Broccoli	Recommended Dietary Allowance
Calcium	56.8% 568mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	21.6% 0.19mg	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	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	7.08% 0.16mg	36.2% 0.83mg	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	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	992% 14883mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.73% 27g	9.58% 354g	3700g per day for Men 19-50 years

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

• Puddings, all flavors except chocolate, low calorie, instant, dry mix have more Vitamin B12 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 14.2 times more Vitamin B1, 5.6 times more Vitamin B2, 45.6 times more Vitamin B3, 12.2 times more Vitamin B5, 35 times more Vitamin B6, 63 times more Vitamin B9, more Vitamin C, 9.8 times more Vitamin E and 59.8 times more Vitamin K than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix as well as Raw Broccoli have insufficient amounts of Vitamin D in 14 oz.

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

• Puddings, all flavors except chocolate, low calorie, instant, dry mix have 3 times more Calcium, 35.9 times more Phosphorus and 113.6 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Copper, 1.9 times more Iron, 4.2 times more Magnesium, 5.1 times more Manganese, 10.5 times more Potassium, 3.1 times more Selenium, 4.1 times more Zinc and 13.1 times more Water than Puddings, all flavors except chocolate, low calorie, instant, dry mix.

Comparison of macro-nutrients per 14 ounces:

• Puddings, all flavors except chocolate, low calorie, instant, dry mix have 10.3 times more Energy, 7.9 times more Omega 6 and 12.8 times more Carbohydrate than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Omega 3, 1.9 times more Sugars, 3.3 times more Fiber and 3.5 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 as well as Raw Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.