Comparing Nutrients in 14 ounces Puddings, tapioca, dry mix, with no added salt VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, dry mix, with no added salt	0%	0%	100%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Puddings, tapioca, dry mix, with no added salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	50.5% 1465kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	NA	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	NA	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	288% 374g	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	2.1% 0.79g	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, tapioca, dry mix, with no added salt	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	0.33% 0.004mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.83% 0.024mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.099% 0.016mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.06mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	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, tapioca, dry mix, with no added salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	1.6% 16mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.12mg	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	5.95% 0.48mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	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	2.27% 16mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	0.58% 20mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.43% 16g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Puddings, tapioca, dry mix, with no added salt vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 53 times more Vitamin B1, 16 times more Vitamin B2, 117.5 times more Vitamin B3, 18.6 times more Vitamin B5, 4.1 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, tapioca, dry mix, with no added salt.
• Both Puddings, tapioca, dry mix, with no added salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Puddings, tapioca, dry mix, with no added salt vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains 14 times more Calcium, 1.3 times more Copper, 6.8 times more Iron, 9 times more Magnesium, 8.9 times more Manganese, 12.5 times more Phosphorus, 42.4 times more Potassium, 28 times more Selenium, 3 times more Sodium, 6 times more Zinc and 22.9 times more Water than Puddings, tapioca, dry mix, with no added salt.

Comparison of macro-nutrients per 14 ounces:

• Puddings, tapioca, dry mix, with no added salt have 14.2 times more Energy and 19.7 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 15 times more Fiber and 28.1 times more Protein than Puddings, tapioca, dry mix, with no added salt.
• Both Puddings, tapioca, dry mix, with no added salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.