Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Puddings, tapioca, ready-to-eat

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Puddings, tapioca, ready-to-eat	6%	27%	67%

Macro Nutrients

	Frozen Chopped Broccoli	Puddings, tapioca, ready-to-eat	Recommended Dietary Allowance
Energy	8.97% 260kcal	45% 1300kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	40% 38.8g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	30% 9.6g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	167% 217g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	206% 149g	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	11.4% 8.3g	0% 0g	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	% 7.5g	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 126g	g per day for Men 19-50 years
Fiber	79% 30g	0% 0g	38g per day for Men 19-50 years
Protein	50% 28g	35% 19.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Puddings, tapioca, ready-to-eat	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	74.6% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	47% 2.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	18.5% 0.24mg	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	168% 670μg	7.5% 30μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	87.5% 2.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	627% 564mg	3.33% 3mg	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	81.3% 12mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Puddings, tapioca, ready-to-eat	Recommended Dietary Allowance
Calcium	56% 560mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	20% 0.18mg	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	101% 8.1mg	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	4.8% 0.11mg	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	71.4% 500mg	85.7% 600mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	27% 920mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	97% 1450mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	24.7% 915g	19.4% 718g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Puddings, tapioca, ready-to-eat per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Chopped Broccoli versus 1 kg of Puddings, tapioca, ready-to-eat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Puddings, tapioca, ready-to-eat:

• 1 kilogram of Frozen Chopped Broccoli has more Vitamin A, 2.2 times more Vitamin B1, 7.2 times more Vitamin B3, 5.4 times more Vitamin B6, 22.3 times more Vitamin B9, 188 times more Vitamin C, 8.1 times more Vitamin E and 202.8 times more Vitamin K than Puddings, tapioca, ready-to-eat.
• While 1 kg of Puddings, tapioca, ready-to-eat contains more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Puddings, tapioca, ready-to-eat provide similar amounts of Vitamin B2 and Vitamin B5 per one kilogram.
• 1 kilogram of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12
• 1 kilogram of Puddings, tapioca, ready-to-eat have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Puddings, tapioca, ready-to-eat have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Puddings, tapioca, ready-to-eat:

• 1 kilogram of Frozen Chopped Broccoli has 2.1 times more Copper, 7.4 times more Iron, 3 times more Magnesium, 26.7 times more Manganese, 2.3 times more Potassium, more Selenium, 2.2 times more Zinc and 1.3 times more Water than Puddings, tapioca, ready-to-eat.
• While 1 kg of Puddings, tapioca, ready-to-eat contains 1.3 times more Calcium and 6 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Puddings, tapioca, ready-to-eat contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Puddings, tapioca, ready-to-eat lack sufficient amounts of Copper, Iron, Magnesium, Manganese and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has more Omega 3, more Fiber and 1.4 times more Protein than Puddings, tapioca, ready-to-eat.
• While 1 kg of Puddings, tapioca, ready-to-eat contains 5 times more Energy, 13.4 times more Fat, 21.9 times more Saturated Fat, 4.5 times more Carbohydrate and 11 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 1 kilogram of Puddings, tapioca, ready-to-eat provide inadequate amounts of Omega 3 and Fiber
• Both Frozen Chopped Broccoli, Unprepared as well as Puddings, tapioca, ready-to-eat provide inadequate amounts of Omega 6 in one kilogram.