Comparing Nutrients in 14 ounces Puddings, coconut cream, dry mix, instant VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Puddings, coconut cream, dry mix, instant	1%	21%	78%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Puddings, coconut cream, dry mix, instant	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	56.8% 1647kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	41% 39.7g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	124% 39.7g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0% 0g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	255% 331g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	350% 254g	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	41.8% 16g	31.3% 12g	38g per day for Men 19-50 years
Protein	6.38% 3.57g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Puddings, coconut cream, dry mix, instant	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.43% 0.87mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	39.7% 0.52mg	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% 7.94μg	55.6% 222μg	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	1.32% 1.2mg	177% 159mg	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	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, coconut cream, dry mix, instant	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	15% 0.13mg	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	35.7% 2.86mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	84.4% 1.94mg	38.5% 0.89mg	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	409% 2862mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	275% 4128mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.24% 8.73g	9.73% 360g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Puddings, coconut cream, dry mix, instant vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains more Vitamin A, 4.2 times more Vitamin B1, 1.5 times more Vitamin B2, 2.1 times more Vitamin B3, 2.4 times more Vitamin B5, 3.2 times more Vitamin B6, 28 times more Vitamin B9, 133.7 times more Vitamin C, 16.5 times more Vitamin E and 881 times more Vitamin K than Puddings, coconut cream, dry mix, instant.
• Both Puddings, coconut cream, dry mix, instant as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Puddings, coconut cream, dry mix, instant vs Cooked Chopped Frozen Broccoli:

• Puddings, coconut cream, dry mix, instant have 4.4 times more Copper, 1.3 times more Magnesium, 2.2 times more Manganese, 14.7 times more Phosphorus, 5.7 times more Selenium and 94.5 times more Sodium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 4.1 times more Calcium, 1.5 times more Potassium and 41.2 times more Water than Puddings, coconut cream, dry mix, instant.
• Both Puddings, coconut cream, dry mix, instant and Boiled Chopped Frozen Broccoli have similar amounts of Iron and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Puddings, coconut cream, dry mix, instant have 14.8 times more Energy, 83.3 times more Fat, 555.6 times more Saturated Fat, 15.6 times more Carbohydrate, 43.5 times more Sugars and 1.3 times more Fiber than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Omega 3 and 3.4 times more Protein than Puddings, coconut cream, dry mix, instant.
• Both Puddings, coconut cream, dry mix, instant as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.