Comparing Nutrients in 1 kilogram Puddings, chocolate, ready-to-eat VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat	6%	29%	65%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Puddings, chocolate, ready-to-eat	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	49% 1420kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	47.4% 46g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	39.5% 12.6g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	6.06% 1.03g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	177% 230g	41% 53.5g	130g per day for Men 19-50 years
Sugars	237% 172g	20.3% 14.7g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 155g	NA	g per day for Men 19-50 years
Fiber	0% 0g	79% 30g	38g per day for Men 19-50 years
Protein	37.3% 21g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	15.6% 140μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.4% 0.72mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.8% 2.44mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	100% 1.3mg	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	7.5% 30μg	140% 560μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	37.5% 0.9μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.33% 3mg	446% 401mg	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	20.7% 3.1mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	51% 510mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	37.8% 0.34mg	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	159% 12.7mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	51.3% 1.18mg	97% 2.23mg	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	80% 560mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	101% 1520mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	18.8% 695g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, chocolate, ready-to-eat VS Cooked Chopped Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Puddings, chocolate, ready-to-eat versus 1 kg of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Puddings, chocolate, ready-to-eat vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Puddings, chocolate, ready-to-eat has more Vitamin B12 than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 3.6 times more Vitamin A, 2.3 times more Vitamin B1, 3.7 times more Vitamin B3, 7.2 times more Vitamin B6, 18.7 times more Vitamin B9, 133.7 times more Vitamin C, 4.3 times more Vitamin E and 146.8 times more Vitamin K than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B2 and Vitamin B5 per one kilogram.
• 1 kilogram of Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• 1 kilogram of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• Both Puddings, chocolate, ready-to-eat as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Puddings, chocolate, ready-to-eat vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Puddings, chocolate, ready-to-eat has 1.5 times more Calcium, 2.7 times more Copper, 2.1 times more Iron, 1.4 times more Magnesium, 1.3 times more Potassium, 13.8 times more Sodium and 1.2 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 1.9 times more Manganese and 1.3 times more Water than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Cooked Chopped Frozen Broccoli contain similar levels of Phosphorus per one kilogram.
• Both Puddings, chocolate, ready-to-eat as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Puddings, chocolate, ready-to-eat has 5.1 times more Energy, 38.3 times more Fat, 70.2 times more Saturated Fat, 4.3 times more Carbohydrate and 11.7 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 21 times more Omega 3, more Fiber and 1.5 times more Protein than Puddings, chocolate, ready-to-eat.
• 1 kilogram of Puddings, chocolate, ready-to-eat provide inadequate amounts of Omega 3 and Fiber
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Puddings, chocolate, ready-to-eat as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in one kilogram.