Comparing Nutrients in 1 kilogram Puddings, chocolate, ready-to-eat, fat free VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat, fat free	8%	3%	89%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Puddings, chocolate, ready-to-eat, fat free	Boiled Broccoli	Recommended Dietary Allowance
Energy	32% 930kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	0% 0g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	217% 158g	19% 14g	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	10.2% 7.4g	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	NA	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	7.9% 3g	87% 33g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat, fat free	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.44% 0.87mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.6% 1.48mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	154% 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	270% 1080μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	62.5% 1.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	721% 649mg	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% 0mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat, fat free	Boiled Broccoli	Recommended Dietary Allowance
Calcium	39% 390mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	211% 17mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	84.3% 1.94mg	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	77% 540mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	61% 2080mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	103% 1540mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	20.6% 762g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Puddings, chocolate, ready-to-eat, fat free vs Boiled Broccoli:

• Puddings, chocolate, ready-to-eat, fat free have more Vitamin B12 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 3.5 times more Vitamin B1, 1.7 times more Vitamin B2, 6.4 times more Vitamin B3, 4.2 times more Vitamin B5, 12.5 times more Vitamin B6, 36 times more Vitamin B9, more Vitamin C, more Vitamin E and 1411 times more Vitamin K than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Puddings, chocolate, ready-to-eat, fat free vs Boiled Broccoli:

• Puddings, chocolate, ready-to-eat, fat free have 1.4 times more Copper, 2.5 times more Iron and 3.8 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Magnesium, 2.5 times more Manganese, 1.4 times more Potassium and 1.5 times more Zinc than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free and Boiled and Drained Broccoli have similar amounts of Calcium, Phosphorus, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Puddings, chocolate, ready-to-eat, fat free have 2.7 times more Energy, 2.9 times more Carbohydrate and 11.3 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Omega 3 and 11 times more Fiber than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free and Boiled and Drained Broccoli have similar amounts of Protein per 1 kg.
• Both Puddings, chocolate, ready-to-eat, fat free as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.