Comparing Nutrients in 14 ounces Puddings, chocolate, ready-to-eat VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat	6%	29%	65%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Puddings, chocolate, ready-to-eat	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	19.4% 564kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	15.7% 5g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.3% 91g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	94% 68g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 61.5g	NA	g per day for Men 19-50 years
Fiber	0% 0g	31.3% 12g	38g per day for Men 19-50 years
Protein	15% 8.3g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	6.17% 55.6μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.05% 0.49mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	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	2.98% 12μg	93% 373μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15% 0.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.32% 1.2mg	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	8.2% 1.23mg	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	20.2% 202mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	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	63% 5.04mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	20.4% 0.47mg	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	31.8% 222mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	40.2% 603mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	7.45% 276g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, chocolate, ready-to-eat VS Frozen Broccoli Spears per 14 oz

Compare the macro and micronutrient content in 14 oz of Puddings, chocolate, ready-to-eat versus 14 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Puddings, chocolate, ready-to-eat vs Frozen Broccoli Spears:

• 14 ounces of Puddings, chocolate, ready-to-eat have more Vitamin B12 than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 4.1 times more Vitamin A, 3 times more Vitamin B1, 1.6 times more Vitamin B2, 3.8 times more Vitamin B3, 9.7 times more Vitamin B6, 31.3 times more Vitamin B9, 227.7 times more Vitamin C, 4.4 times more Vitamin E and 169 times more Vitamin K than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Frozen Broccoli Spears provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• 14 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• Both Puddings, chocolate, ready-to-eat as well as Frozen Broccoli Spears have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Puddings, chocolate, ready-to-eat vs Frozen Broccoli Spears:

• 14 ounces of Puddings, chocolate, ready-to-eat have 1.2 times more Calcium, 2.6 times more Copper, 1.8 times more Iron and 8.9 times more Sodium than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 2.2 times more Manganese, 1.4 times more Potassium, more Selenium and 1.3 times more Water than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Frozen Broccoli Spears contain similar levels of Magnesium, Phosphorus and Zinc per 14 ounces.
• 14 ounces of Puddings, chocolate, ready-to-eat lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Puddings, chocolate, ready-to-eat have 4.9 times more Energy, 13.5 times more Fat, 24.3 times more Saturated Fat, 4.3 times more Carbohydrate and 11.7 times more Sugars than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 62.5 times more Omega 3, more Fiber and 1.5 times more Protein than Puddings, chocolate, ready-to-eat.
• 14 ounces of Puddings, chocolate, ready-to-eat provide inadequate amounts of Omega 3 and Fiber
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Puddings, chocolate, ready-to-eat as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 14 ounces.