Comparing Nutrients in 1 kilogram Boiled Broccoli VS Puddings, chocolate flavor, low calorie, regular, dry mix

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Puddings, chocolate flavor, low calorie, regular, dry mix	11%	7%	82%

Macro Nutrients

	Boiled Broccoli	Puddings, chocolate flavor, low calorie, regular, dry mix	Recommended Dietary Allowance
Energy	12% 350kcal	126% 3650kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	49.3% 15.8g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	7.65% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	572% 744g	130g per day for Men 19-50 years
Sugars	19% 14g	9.66% 7g	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	10.2% 7.4g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	266% 101g	38g per day for Men 19-50 years
Protein	42.5% 24g	180% 101g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Puddings, chocolate flavor, low calorie, regular, dry mix	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	80.8% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	34% 5.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	20.8% 0.27mg	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	270% 1080μg	0% 0μg	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	721% 649mg	0% 0mg	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	97% 14.5mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Puddings, chocolate flavor, low calorie, regular, dry mix	Recommended Dietary Allowance
Calcium	40% 400mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	949% 8.54mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	484% 38.7mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	262% 1100mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	386% 8.87mg	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	96% 670mg	249% 1740mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	168% 5700mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	93% 51μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	2217% 33260mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	135% 15mg	11mg per day for Men 19-50 years
Water	24% 893g	1.84% 68g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Puddings, chocolate flavor, low calorie, regular, dry mix per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Puddings, chocolate flavor, low calorie, regular, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Puddings, chocolate flavor, low calorie, regular, dry mix:

• 1 kilogram of Boiled Broccoli has more Vitamin A, 2.5 times more Vitamin B1, 10.6 times more Vitamin B5, 7.4 times more Vitamin B6, more Vitamin B9, more Vitamin C, 72.5 times more Vitamin E and 282.2 times more Vitamin K than Puddings, chocolate flavor, low calorie, regular, dry mix.
• Both Boiled Broccoli and Puddings, chocolate flavor, low calorie, regular, dry mix provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• 1 kilogram of Puddings, chocolate flavor, low calorie, regular, dry mix have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Puddings, chocolate flavor, low calorie, regular, dry mix have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Puddings, chocolate flavor, low calorie, regular, dry mix:

• 1 kilogram of Boiled Broccoli has 13.1 times more Water than Puddings, chocolate flavor, low calorie, regular, dry mix.
• While 1 kg of Puddings, chocolate flavor, low calorie, regular, dry mix contains 14 times more Copper, 5.8 times more Iron, 5.2 times more Magnesium, 4.6 times more Manganese, 2.6 times more Phosphorus, 1.9 times more Potassium, 3.2 times more Selenium, 81.1 times more Sodium and 3.3 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Puddings, chocolate flavor, low calorie, regular, dry mix contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has more Omega 3 than Puddings, chocolate flavor, low calorie, regular, dry mix.
• While 1 kg of Puddings, chocolate flavor, low calorie, regular, dry mix contains 10.4 times more Energy, 7.3 times more Fat, 20 times more Saturated Fat, 10.4 times more Carbohydrate, 3.1 times more Fiber and 4.2 times more Protein than Boiled and Drained Broccoli.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy
• 1 kilogram of Puddings, chocolate flavor, low calorie, regular, dry mix provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Puddings, chocolate flavor, low calorie, regular, dry mix provide inadequate amounts of Omega 6 in one kilogram.