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

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat	6%	29%	65%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Puddings, chocolate, ready-to-eat	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	49% 1420kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	47.4% 46g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	39.5% 12.6g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	6.06% 1.03g	1.82% 0.31g	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	24% 31g	130g per day for Men 19-50 years
Sugars	237% 172g	8.55% 6.2g	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	3.3% 2.4g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	% 155g	% 1.5g	g per day for Men 19-50 years
Fiber	0% 0g	73.7% 28g	38g per day for Men 19-50 years
Protein	37.3% 21g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	15.6% 140μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.4% 0.72mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.8% 2.44mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	169% 2.2mg	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	178% 710μg	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	411% 370mg	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	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	51% 510mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	83.3% 0.75mg	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	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	51.3% 1.18mg	165% 3.8mg	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	117% 820mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	101% 1520mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	18.8% 695g	24.7% 914g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Puddings, chocolate, ready-to-eat versus 1 kg of Cooked Broccoli Raab 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 Broccoli Raab:

• 1 kilogram of Puddings, chocolate, ready-to-eat has more Vitamin B12 than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 16.2 times more Vitamin A, 7 times more Vitamin B1, 1.9 times more Vitamin B2, 16.4 times more Vitamin B3, 1.8 times more Vitamin B5, 12.2 times more Vitamin B6, 23.7 times more Vitamin B9, 123.3 times more Vitamin C, 8.2 times more Vitamin E and 426.7 times more Vitamin K than Puddings, chocolate, ready-to-eat.
• 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 Broccoli Raab have insufficient amounts of Vitamin B12
• Both Puddings, chocolate, ready-to-eat as well as Cooked Broccoli Raab have insufficient amounts of Vitamin D in one kilogram.

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

• 1 kilogram of Puddings, chocolate, ready-to-eat has 1.2 times more Copper and 2.7 times more Sodium than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 2.3 times more Calcium, 1.5 times more Magnesium, 3.2 times more Manganese, 1.5 times more Phosphorus, 1.9 times more Potassium, more Selenium, 1.6 times more Zinc and 1.3 times more Water than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Cooked Broccoli Raab contain similar levels of Iron per one kilogram.
• 1 kilogram of Puddings, chocolate, ready-to-eat lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Puddings, chocolate, ready-to-eat has 5.7 times more Energy, 8.8 times more Fat, 14.2 times more Saturated Fat, 7.4 times more Carbohydrate and 27.7 times more Sugars than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 100.5 times more Omega 3, more Fiber and 1.8 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 Broccoli Raab provide inadequate amounts of Energy
• Both Puddings, chocolate, ready-to-eat as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in one kilogram.