Comparing Nutrients in 1 kilogram Puddings, chocolate, dry mix, regular VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, dry mix, regular	3%	5%	92%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Puddings, chocolate, dry mix, regular	Broccoli Raab	Recommended Dietary Allowance
Energy	125% 3620kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	21.6% 21g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	38.6% 12.3g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	0% 0g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	687% 893g	22% 28.5g	130g per day for Men 19-50 years
Sugars	591% 429g	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	118% 45g	71% 27g	38g per day for Men 19-50 years
Protein	46.4% 26g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, dry mix, regular	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.6% 0.71mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7% 0.35mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	132% 1.7mg	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	10% 40μg	208% 830μg	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	0% 0mg	224% 202mg	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	0.67% 0.1mg	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, dry mix, regular	Broccoli Raab	Recommended Dietary Allowance
Calcium	53% 530mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	576% 5.18mg	46.7% 0.42mg	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	228% 18mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	160% 670mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	233% 5.37mg	172% 3.95mg	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	126% 880mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	61.5% 2090mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	319% 4790mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	82% 9mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	1.1% 40g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, chocolate, dry mix, regular VS Broccoli Raab per 1 kg

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

Lets compare vitamin content per 1 kilogram of Puddings, chocolate, dry mix, regular vs Broccoli Raab:

• 1 kg of Raw Broccoli Raab contains more Vitamin A, 10.8 times more Vitamin B1, 1.8 times more Vitamin B2, 3.7 times more Vitamin B3, 9.2 times more Vitamin B5, 10.7 times more Vitamin B6, 20.8 times more Vitamin B9, more Vitamin C, 162 times more Vitamin E and 746.7 times more Vitamin K than Puddings, chocolate, dry mix, regular.
• 1 kilogram of Puddings, chocolate, dry mix, regular have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Puddings, chocolate, dry mix, regular as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Puddings, chocolate, dry mix, regular vs Broccoli Raab:

• 1 kilogram of Puddings, chocolate, dry mix, regular has 12.3 times more Copper, 3 times more Magnesium, 1.4 times more Manganese, 1.2 times more Phosphorus, 3.3 times more Selenium and 14.5 times more Sodium than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 2 times more Calcium and 23.1 times more Water than Puddings, chocolate, dry mix, regular.
• Both Puddings, chocolate, dry mix, regular and Broccoli Raab contain similar levels of Iron, Potassium and Zinc per one kilogram.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Puddings, chocolate, dry mix, regular has 16.5 times more Energy, 4.3 times more Fat, 14.9 times more Saturated Fat, 31.3 times more Carbohydrate, 112.8 times more Sugars and 1.7 times more Fiber than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains more Omega 3 than Puddings, chocolate, dry mix, regular.
• Both Puddings, chocolate, dry mix, regular and Broccoli Raab offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Puddings, chocolate, dry mix, regular provide inadequate amounts of Omega 3
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy
• Both Puddings, chocolate, dry mix, regular as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in one kilogram.