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

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, dry mix, regular	3%	5%	92%
Broccoli	27%	8%	65%

Macro Nutrients

	Puddings, chocolate, dry mix, regular	Broccoli	Recommended Dietary Allowance
Energy	49.5% 1437kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	8.6% 8.33g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	15.3% 4.9g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	0% 0g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	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	273% 354g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	235% 170g	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	47% 18g	27% 10.3g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, dry mix, regular	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	4.96% 0.06mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.2% 1.3mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.78% 0.14mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	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	3.97% 16μg	62.5% 250μg	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	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	0.26% 0.04mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, dry mix, regular	Broccoli	Recommended Dietary Allowance
Calcium	21% 210mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	228% 2.06mg	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	90% 7.22mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	63.3% 266mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	93% 2.13mg	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	50% 349mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	24.4% 830mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	127% 1901mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	32.5% 3.57mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.43% 16g	9.58% 354g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains more Vitamin A, 4.7 times more Vitamin B1, 1.6 times more Vitamin B2, 1.9 times more Vitamin B3, 16.4 times more Vitamin B5, 10.9 times more Vitamin B6, 15.8 times more Vitamin B9, more Vitamin C, 78 times more Vitamin E and 338.7 times more Vitamin K than Puddings, chocolate, dry mix, regular.
• Both Puddings, chocolate, dry mix, regular as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Puddings, chocolate, dry mix, regular have 10.6 times more Copper, 2.5 times more Iron, 3.2 times more Magnesium, 2.6 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Selenium, 14.5 times more Sodium and 2.2 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Potassium and 22.3 times more Water than Puddings, chocolate, dry mix, regular.
• Both Puddings, chocolate, dry mix, regular and Raw Broccoli have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Puddings, chocolate, dry mix, regular have 10.6 times more Energy, 5.7 times more Fat, 10.8 times more Saturated Fat, 13.4 times more Carbohydrate, 25.2 times more Sugars and 1.7 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains more Omega 3 than Puddings, chocolate, dry mix, regular.
• Both Puddings, chocolate, dry mix, regular and Raw Broccoli have similar amounts of Protein per 14 oz.
• Both Puddings, chocolate, dry mix, regular as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.