Comparing Nutrients in 1 kilogram Broccoli Raab VS Puddings, all flavors except chocolate, low calorie, regular, dry mix

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Puddings, all flavors except chocolate, low calorie, regular, dry mix	2%	0%	98%

Macro Nutrients

	Broccoli Raab	Puddings, all flavors except chocolate, low calorie, regular, dry mix	Recommended Dietary Allowance
Energy	7.6% 220kcal	121% 3510kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	2.94% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	662% 860g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	40% 29g	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	2.34% 1.7g	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	% 1g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	71% 27g	23.7% 9g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	28.6% 16g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Puddings, all flavors except chocolate, low calorie, regular, dry mix	Recommended Dietary Allowance
Vitamin A	146% 1310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	0% 0mg	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	208% 830μg	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	224% 202mg	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	108% 16mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Puddings, all flavors except chocolate, low calorie, regular, dry mix	Recommended Dietary Allowance
Calcium	108% 1080mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	44.4% 0.4mg	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	268% 21.4mg	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	NA	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	104% 730mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	5.3% 180mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	1177% 17650mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	25% 926g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Puddings, all flavors except chocolate, low calorie, regular, dry mix per 1 kg

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

Lets compare vitamin content per 1 kilogram of Broccoli Raab vs Puddings, all flavors except chocolate, low calorie, regular, dry mix:

• 1 kilogram of Broccoli Raab has more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C, 32.4 times more Vitamin E and 203.6 times more Vitamin K than Puddings, all flavors except chocolate, low calorie, regular, dry mix.
• 1 kilogram of Puddings, all flavors except chocolate, low calorie, regular, dry mix have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Puddings, all flavors except chocolate, low calorie, regular, dry mix have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Broccoli Raab vs Puddings, all flavors except chocolate, low calorie, regular, dry mix:

• 1 kilogram of Broccoli Raab has 2.2 times more Calcium, 42.8 times more Iron, 1.3 times more Magnesium, 6.1 times more Phosphorus, 10.9 times more Potassium, 4.1 times more Zinc and 8.9 times more Water than Puddings, all flavors except chocolate, low calorie, regular, dry mix.
• While 1 kg of Puddings, all flavors except chocolate, low calorie, regular, dry mix contains 53.5 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Puddings, all flavors except chocolate, low calorie, regular, dry mix contain similar levels of Copper per one kilogram.
• 1 kilogram of Puddings, all flavors except chocolate, low calorie, regular, dry mix lack sufficient amounts of Iron, Phosphorus, Potassium and Zinc
• Both Raw Broccoli Raab as well as Puddings, all flavors except chocolate, low calorie, regular, dry mix lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Broccoli Raab has more Omega 3, 3 times more Fiber and 2 times more Protein than Puddings, all flavors except chocolate, low calorie, regular, dry mix.
• While 1 kg of Puddings, all flavors except chocolate, low calorie, regular, dry mix contains 16 times more Energy, 30.2 times more Carbohydrate and 7.6 times more Sugars than Raw Broccoli Raab.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy
• 1 kilogram of Puddings, all flavors except chocolate, low calorie, regular, dry mix provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Puddings, all flavors except chocolate, low calorie, regular, dry mix provide inadequate amounts of Omega 6 in one kilogram.