Comparing Nutrients in 14 ounces Puddings, tapioca, ready-to-eat VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat	6%	27%	67%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Puddings, tapioca, ready-to-eat	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.8% 516kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.4g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	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	1.7% 0.29g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.2% 86g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	81.6% 59g	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	% 50g	NA	g per day for Men 19-50 years
Fiber	0% 0g	31.3% 12g	38g per day for Men 19-50 years
Protein	14% 7.74g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat	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	7.94% 0.095mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.6% 0.38mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.6% 0.26mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	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	2.98% 12μg	55.6% 222μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	34.7% 0.83μg	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	3.97% 0.6mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	28% 282mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	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	5.46% 0.44mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	1.9% 0.044mg	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	34% 238mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	38.4% 575mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	7.7% 285g	9.73% 360g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Puddings, tapioca, ready-to-eat vs Cooked Chopped Frozen Broccoli:

• Puddings, tapioca, ready-to-eat have more Vitamin B12 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 2.3 times more Vitamin B1, 7 times more Vitamin B3, 5.4 times more Vitamin B6, 18.7 times more Vitamin B9, 133.7 times more Vitamin C, 8.8 times more Vitamin E and 220.3 times more Vitamin K than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B2 and Vitamin B5 per 14 oz.
• Both Puddings, tapioca, ready-to-eat as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Puddings, tapioca, ready-to-eat vs Cooked Chopped Frozen Broccoli:

• Puddings, tapioca, ready-to-eat have 2.2 times more Calcium, 1.2 times more Phosphorus and 13.2 times more Sodium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.9 times more Copper, 5.5 times more Iron, 2.2 times more Magnesium, 20.3 times more Manganese, 1.5 times more Potassium, more Selenium, 1.3 times more Zinc and 1.3 times more Water than Puddings, tapioca, ready-to-eat.

Comparison of macro-nutrients per 14 ounces:

• Puddings, tapioca, ready-to-eat have 4.6 times more Energy, 32.3 times more Fat, 53.4 times more Saturated Fat, 4.1 times more Carbohydrate and 10.1 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Omega 3, more Fiber and 1.6 times more Protein than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.