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

Macros Ratio

	Protein	Fat	Carbs
Puddings, coconut cream, dry mix, instant	1%	21%	78%
Broccoli	27%	8%	65%

Macro Nutrients

	Puddings, coconut cream, dry mix, instant	Broccoli	Recommended Dietary Allowance
Energy	56.8% 1647kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	41% 39.7g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	124% 39.7g	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	0% 0g	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	255% 331g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	350% 254g	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	41.8% 16g	27% 10.3g	38g per day for Men 19-50 years
Protein	6.38% 3.57g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Puddings, coconut cream, dry mix, instant	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	4.3% 0.052mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.43% 0.87mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	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% 7.94μg	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	1.32% 1.2mg	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	2.1% 0.32mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, coconut cream, dry mix, instant	Broccoli	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	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	35.7% 2.86mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	84.4% 1.94mg	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	409% 2862mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	275% 4128mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.24% 8.73g	9.58% 354g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains more Vitamin A, 5.5 times more Vitamin B1, 2.2 times more Vitamin B2, 2.9 times more Vitamin B3, 5 times more Vitamin B5, 4.3 times more Vitamin B6, 31.5 times more Vitamin B9, 297.3 times more Vitamin C, 9.8 times more Vitamin E and 1016 times more Vitamin K than Puddings, coconut cream, dry mix, instant.
• Both Puddings, coconut cream, dry mix, instant as well as Raw 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 Broccoli:

• Puddings, coconut cream, dry mix, instant have 3.1 times more Copper, 2.3 times more Manganese, 10.9 times more Phosphorus, 1.6 times more Selenium and 31.5 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 5.9 times more Calcium, 3.3 times more Potassium, 1.4 times more Zinc and 40.6 times more Water than Puddings, coconut cream, dry mix, instant.
• Both Puddings, coconut cream, dry mix, instant and Raw Broccoli have similar amounts of Iron and Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Puddings, coconut cream, dry mix, instant have 12.2 times more Energy, 27 times more Fat, 87.7 times more Saturated Fat, 12.6 times more Carbohydrate, 37.6 times more Sugars and 1.5 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains more Omega 3 and 3.1 times more Protein than Puddings, coconut cream, dry mix, instant.
• Both Puddings, coconut cream, dry mix, instant as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.