Comparing Nutrients in 1 kilogram Boiled Spears Frozen Broccoli VS Puddings, lemon, dry mix, instant

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Puddings, lemon, dry mix, instant	0%	2%	98%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Puddings, lemon, dry mix, instant	Recommended Dietary Allowance
Energy	9.66% 280kcal	130% 3780kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	7.2% 7g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	13.5% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	734% 954g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	0% 0g	38g per day for Men 19-50 years
Protein	55.4% 31g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Puddings, lemon, dry mix, instant	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	0.063% 0.01mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	1.2% 0.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	0.77% 0.01mg	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	75% 300μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.17% 0.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	446% 401mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	88% 13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Puddings, lemon, dry mix, instant	Recommended Dietary Allowance
Calcium	51% 510mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	16.7% 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	76.3% 6.1mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	3.9% 0.09mg	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	78.6% 550mg	1074% 7520mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	2.35% 80mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	888% 13320mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	24.5% 907g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Puddings, lemon, dry mix, instant per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Spears Frozen Broccoli versus 1 kg of Puddings, lemon, dry mix, instant to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Spears Frozen Broccoli vs Puddings, lemon, dry mix, instant:

• 1 kilogram of Boiled Spears Frozen Broccoli has more Vitamin A, 55 times more Vitamin B1, 27 times more Vitamin B2, 458 times more Vitamin B3, 45.7 times more Vitamin B5, 130 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, lemon, dry mix, instant.
• 1 kilogram of Puddings, lemon, dry mix, instant have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Boiled and Drained Spears Frozen Broccoli as well as Puddings, lemon, dry mix, instant have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Boiled Spears Frozen Broccoli vs Puddings, lemon, dry mix, instant:

• 1 kilogram of Boiled Spears Frozen Broccoli has 25.5 times more Calcium, 2.9 times more Copper, 7.6 times more Iron, more Magnesium, 36.1 times more Manganese, 22.5 times more Potassium, 2.4 times more Selenium, 6 times more Zinc and 129.6 times more Water than Puddings, lemon, dry mix, instant.
• While 1 kg of Puddings, lemon, dry mix, instant contains 13.7 times more Phosphorus and 55.5 times more Sodium than Boiled and Drained Spears Frozen Broccoli.
• 1 kilogram of Puddings, lemon, dry mix, instant lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Spears Frozen Broccoli has 2.1 times more Omega 3, more Fiber and more Protein than Puddings, lemon, dry mix, instant.
• While 1 kg of Puddings, lemon, dry mix, instant contains 13.5 times more Energy and 17.8 times more Carbohydrate than Boiled and Drained Spears Frozen Broccoli.
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• 1 kilogram of Puddings, lemon, dry mix, instant provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled and Drained Spears Frozen Broccoli as well as Puddings, lemon, dry mix, instant provide inadequate amounts of Omega 6 in one kilogram.