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

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat	6%	27%	67%
Broccoli	27%	8%	65%

Macro Nutrients

	Puddings, tapioca, ready-to-eat	Broccoli	Recommended Dietary Allowance
Energy	17.8% 516kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.4g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	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	1.7% 0.29g	1.14% 0.19g	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	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	81.6% 59g	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	0% 0g	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	% 0g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 50g	% 0.4g	g per day for Men 19-50 years
Fiber	0% 0g	27% 10.3g	38g per day for Men 19-50 years
Protein	14% 7.74g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat	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	7.94% 0.095mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.6% 0.38mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.6% 0.26mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	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	2.98% 12μg	62.5% 250μg	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	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	3.97% 0.6mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat	Broccoli	Recommended Dietary Allowance
Calcium	28% 282mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	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	5.46% 0.44mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	1.9% 0.044mg	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	34% 238mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	38.4% 575mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	7.7% 285g	9.58% 354g	3700g per day for Men 19-50 years

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

• Puddings, tapioca, ready-to-eat have more Vitamin B12 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 3 times more Vitamin B1, 9.8 times more Vitamin B3, 2.4 times more Vitamin B5, 7.3 times more Vitamin B6, 21 times more Vitamin B9, 297.3 times more Vitamin C, 5.2 times more Vitamin E and 254 times more Vitamin K than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Raw Broccoli have similar amounts of Vitamin B2 per 14 oz.
• Both Puddings, tapioca, ready-to-eat as well as Raw Broccoli have insufficient amounts of Vitamin D in 14 oz.

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

• Puddings, tapioca, ready-to-eat have 1.5 times more Calcium and 4.4 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 2.7 times more Copper, 6.6 times more Iron, 3.5 times more Magnesium, 19.1 times more Manganese, 3.4 times more Potassium, more Selenium and 1.9 times more Zinc than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Raw Broccoli have similar amounts of Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Puddings, tapioca, ready-to-eat have 3.8 times more Energy, 10.5 times more Fat, 8.4 times more Saturated Fat, 3.3 times more Carbohydrate and 8.8 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains more Omega 3, more Fiber and 1.4 times more Protein than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.