Comparing Nutrients in 1 kilogram Broccoli VS Puddings, banana, dry mix, instant, with added oil

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Puddings, banana, dry mix, instant, with added oil	0%	10%	90%

Macro Nutrients

	Broccoli	Puddings, banana, dry mix, instant, with added oil	Recommended Dietary Allowance
Energy	11.7% 340kcal	133% 3860kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	24.7% 7.9g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	75% 1.2g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	117% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	685% 890g	130g per day for Men 19-50 years
Sugars	23.4% 17g	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	9.38% 6.8g	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	% 1g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	0% 0g	38g per day for Men 19-50 years
Protein	50.4% 28g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Puddings, banana, dry mix, instant, with added oil	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	0.13% 0.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	1.2% 0.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Puddings, banana, dry mix, instant, with added oil	Recommended Dietary Allowance
Calcium	47% 470mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	23.3% 0.21mg	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	91% 7.3mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	4.35% 0.1mg	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	94% 660mg	1149% 8040mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	4.4% 150mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	999% 14990mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	24% 893g	0.76% 28g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Puddings, banana, dry mix, instant, with added oil:

• Raw Broccoli has more Vitamin A, 71 times more Vitamin B1, 39 times more Vitamin B2, 319.5 times more Vitamin B3, 95.5 times more Vitamin B5, 175 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, banana, dry mix, instant, with added oil.
• Both Raw Broccoli as well as Puddings, banana, dry mix, instant, with added oil have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Puddings, banana, dry mix, instant, with added oil:

• Raw Broccoli has 7.8 times more Calcium, 2.3 times more Copper, 6.1 times more Iron, 10.5 times more Magnesium, 21 times more Manganese, 21.1 times more Potassium, 3.1 times more Selenium, 10.3 times more Zinc and 31.9 times more Water than Puddings, banana, dry mix, instant, with added oil.
• While Puddings, banana, dry mix, instant, with added oil contain 12.2 times more Phosphorus and 45.4 times more Sodium than Raw Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has more Fiber and more Protein than Puddings, banana, dry mix, instant, with added oil.
• While Puddings, banana, dry mix, instant, with added oil contain 11.4 times more Energy, 11.9 times more Fat, 6.9 times more Saturated Fat, 1.9 times more Omega 3, 40.6 times more Omega 6 and 13.4 times more Carbohydrate than Raw Broccoli.
• Both Raw Broccoli as well as Puddings, banana, dry mix, instant, with added oil have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.