Comparing Nutrients in 14 ounces Puddings, lemon, dry mix, regular, with added oil, potassium, sodium VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	0%	4%	96%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	50% 1453kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	3.35% 1.07g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	16% 2.7g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 358g	14.6% 19g	130g per day for Men 19-50 years
Sugars	NA	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	1.04% 0.4g	31.3% 12g	38g per day for Men 19-50 years
Protein	0.71% 0.4g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.47% 0.075mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.53% 0.02mg	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	0% 0μg	66.5% 266μg	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	249% 224mg	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	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	NA	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	16.8% 0.15mg	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	8.43% 0.67mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	50.7% 1.17mg	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	1.7% 12mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	30% 1020mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	225% 3370mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.56% 20.6g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Puddings, lemon, dry mix, regular, with added oil, potassium, sodium vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 10.6 times more Vitamin B1, 4 times more Vitamin B2, 24.7 times more Vitamin B3, 9.3 times more Vitamin B5, 26 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, lemon, dry mix, regular, with added oil, potassium, sodium.
• Both Puddings, lemon, dry mix, regular, with added oil, potassium, sodium as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Puddings, lemon, dry mix, regular, with added oil, potassium, sodium vs Frozen Chopped Broccoli:

• Puddings, lemon, dry mix, regular, with added oil, potassium, sodium have 1.2 times more Potassium and 35.4 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.6 times more Copper, 4.8 times more Iron, 4.5 times more Magnesium, 11.8 times more Manganese, 16.7 times more Phosphorus, 4 times more Selenium, 24 times more Zinc and 17.6 times more Water than Puddings, lemon, dry mix, regular, with added oil, potassium, sodium.

Comparison of macro-nutrients per 14 ounces:

• Puddings, lemon, dry mix, regular, with added oil, potassium, sodium have 14.1 times more Energy, 5.2 times more Fat, 21.9 times more Omega 6 and 18.9 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.6 times more Omega 3, 30 times more Fiber and 28.1 times more Protein than Puddings, lemon, dry mix, regular, with added oil, potassium, sodium.
• Both Puddings, lemon, dry mix, regular, with added oil, potassium, sodium as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.