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

Macros Ratio

	Protein	Fat	Carbs
Puddings, banana, dry mix, instant	0%	1%	99%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Puddings, banana, dry mix, instant	Boiled Broccoli	Recommended Dietary Allowance
Energy	50.2% 1457kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	7.24% 1.23g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	283% 368g	22% 28.5g	130g per day for Men 19-50 years
Sugars	419% 304g	7.6% 5.5g	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	4.05% 2.94g	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	% 0.32g	g per day for Men 19-50 years
Fiber	0% 0g	34.5% 13g	38g per day for Men 19-50 years
Protein	0% 0g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Puddings, banana, dry mix, instant	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.33% 0.004mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.92% 0.012mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.05% 0.008mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.48% 0.024mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.31% 0.004mg	61% 0.79mg	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	107% 429μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	286% 258mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, banana, dry mix, instant	Boiled Broccoli	Recommended Dietary Allowance
Calcium	2.4% 24mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	5.95% 0.48mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	1.73% 0.04mg	33.5% 0.77mg	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	456% 3191mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	1.75% 59.5mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	397% 5949mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.3% 11g	9.57% 354g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli contains more Vitamin A, 63 times more Vitamin B1, 41 times more Vitamin B2, 276.5 times more Vitamin B3, 102.7 times more Vitamin B5, 200 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, banana, dry mix, instant.
• Both Puddings, banana, dry mix, instant as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 14 oz.

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

• Puddings, banana, dry mix, instant have 12 times more Phosphorus and 36.6 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 6.7 times more Calcium, 2.9 times more Copper, 5.6 times more Iron, 10.5 times more Magnesium, 19.4 times more Manganese, 19.5 times more Potassium, 2 times more Selenium, 11.3 times more Zinc and 31.9 times more Water than Puddings, banana, dry mix, instant.

Comparison of macro-nutrients per 14 ounces:

• Puddings, banana, dry mix, instant have 10.5 times more Energy, 6.1 times more Omega 6, 12.9 times more Carbohydrate and 55.1 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3 times more Omega 3, more Fiber and more Protein than Puddings, banana, dry mix, instant.
• Both Puddings, banana, dry mix, instant as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.