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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Puddings, chocolate flavor, low calorie, regular, dry mix	11%	7%	82%

Macro Nutrients

	Frozen Broccoli Spears	Puddings, chocolate flavor, low calorie, regular, dry mix	Recommended Dietary Allowance
Energy	10% 290kcal	126% 3650kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	49.3% 15.8g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	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	41% 53.5g	572% 744g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	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	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	266% 101g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	180% 101g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Puddings, chocolate flavor, low calorie, regular, dry mix	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	80.8% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	34% 5.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	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	235% 940μg	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	759% 683mg	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	90% 13.5mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Puddings, chocolate flavor, low calorie, regular, dry mix	Recommended Dietary Allowance
Calcium	41% 410mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	949% 8.54mg	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	90% 7.2mg	484% 38.7mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	262% 1100mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	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	84.3% 590mg	249% 1740mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	168% 5700mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	93% 51μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	2217% 33260mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	135% 15mg	11mg per day for Men 19-50 years
Water	24.5% 906g	1.84% 68g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Frozen Broccoli Spears 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 Frozen Broccoli Spears vs Puddings, chocolate flavor, low calorie, regular, dry mix:

• 1 kilogram of Frozen Broccoli Spears has more Vitamin A, 2.9 times more Vitamin B1, 4.2 times more Vitamin B5, 6.5 times more Vitamin B6, more Vitamin B9, more Vitamin C, 67.5 times more Vitamin E and 202.8 times more Vitamin K than Puddings, chocolate flavor, low calorie, regular, dry mix.
• Both Frozen Broccoli Spears 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 Frozen Broccoli Spears 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 Frozen Broccoli Spears vs Puddings, chocolate flavor, low calorie, regular, dry mix:

• 1 kilogram of Frozen Broccoli Spears has 13.3 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 23.7 times more Copper, 5.4 times more Iron, 6.9 times more Magnesium, 3.5 times more Manganese, 2.9 times more Phosphorus, 2.3 times more Potassium, 2.7 times more Selenium, 195.6 times more Sodium and 4.4 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears 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 Frozen Broccoli Spears has more Omega 3 and 2.1 times more Sugars than Puddings, chocolate flavor, low calorie, regular, dry mix.
• While 1 kg of Puddings, chocolate flavor, low calorie, regular, dry mix contains 12.6 times more Energy, 8.8 times more Fat, 30.3 times more Saturated Fat, 13.9 times more Carbohydrate, 3.4 times more Fiber and 3.3 times more Protein than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy
• 1 kilogram of Puddings, chocolate flavor, low calorie, regular, dry mix provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Puddings, chocolate flavor, low calorie, regular, dry mix provide inadequate amounts of Omega 6 in one kilogram.