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

Macros Ratio

	Protein	Fat	Carbs
Puddings, all flavors except chocolate, low calorie, regular, dry mix	2%	0%	98%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Puddings, all flavors except chocolate, low calorie, regular, dry mix	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	48% 1393kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	0% 0g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	263% 341g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	16% 11.5g	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	9.4% 3.57g	31.3% 12g	38g per day for Men 19-50 years
Protein	11.3% 6.35g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Puddings, all flavors except chocolate, low calorie, regular, dry mix	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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% 0μg	93% 373μg	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	0% 0mg	301% 271mg	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	1.32% 0.2mg	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, all flavors except chocolate, low calorie, regular, dry mix	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	19.4% 194mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	16% 0.14mg	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	2.5% 0.2mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	NA	44% 1mg	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	6.8% 47.6mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	2.1% 71.4mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	467% 7005mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	1.1% 41.3g	9.7% 359g	3700g per day for Men 19-50 years

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

• Frozen Broccoli Spears contain more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C, 27 times more Vitamin E and 92.2 times more Vitamin K than Puddings, all flavors except chocolate, low calorie, regular, dry mix.
• Both Puddings, all flavors except chocolate, low calorie, regular, dry mix as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Puddings, all flavors except chocolate, low calorie, regular, dry mix have 103.8 times more Sodium than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 14.4 times more Iron, 4.9 times more Phosphorus, 13.9 times more Potassium, 2.1 times more Selenium, 1.8 times more Zinc and 8.7 times more Water than Puddings, all flavors except chocolate, low calorie, regular, dry mix.
• Both Puddings, all flavors except chocolate, low calorie, regular, dry mix and Frozen Broccoli Spears have similar amounts of Calcium, Copper and Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Puddings, all flavors except chocolate, low calorie, regular, dry mix have 12.1 times more Energy, 16.1 times more Carbohydrate and 2 times more Sugars than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain more Omega 3, 3.3 times more Fiber and 1.9 times more Protein than Puddings, all flavors except chocolate, low calorie, regular, dry mix.
• Both Puddings, all flavors except chocolate, low calorie, regular, dry mix as well as Frozen Broccoli Spears have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.