Comparing Nutrients in 1 kilogram Puddings, coconut cream, dry mix, regular VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Puddings, coconut cream, dry mix, regular	1%	24%	75%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Puddings, coconut cream, dry mix, regular	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	150% 4340kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	117% 114g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	355% 114g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	0% 0g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	630% 818g	24% 31g	130g per day for Men 19-50 years
Sugars	1111% 805g	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	NA	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	NA	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	42% 16g	73.7% 28g	38g per day for Men 19-50 years
Protein	18% 10g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Puddings, coconut cream, dry mix, regular	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.38% 1.02mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	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	5% 20μg	178% 710μg	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	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	4.67% 0.7mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, coconut cream, dry mix, regular	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	8% 80mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	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	71.3% 5.7mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	201% 4.62mg	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	50% 350mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	39% 1330mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	65.5% 36μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	455% 6820mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	1% 37g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, coconut cream, dry mix, regular VS Cooked Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Puddings, coconut cream, dry mix, regular 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, coconut cream, dry mix, regular vs Cooked Broccoli Raab:

• 1 kg of Cooked Broccoli Raab contains more Vitamin A, 16.9 times more Vitamin B1, 4.8 times more Vitamin B2, 19.8 times more Vitamin B3, 3.3 times more Vitamin B5, 4.4 times more Vitamin B6, 35.5 times more Vitamin B9, 123.3 times more Vitamin C, 36.1 times more Vitamin E and 2560 times more Vitamin K than Puddings, coconut cream, dry mix, regular.
• 1 kilogram of Puddings, coconut cream, dry mix, regular have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Puddings, coconut cream, dry mix, regular as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Puddings, coconut cream, dry mix, regular vs Cooked Broccoli Raab:

• 1 kilogram of Puddings, coconut cream, dry mix, regular has 1.9 times more Copper, 1.2 times more Manganese, 2.8 times more Selenium and 12.2 times more Sodium than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 14.8 times more Calcium, 2.2 times more Iron, 1.8 times more Magnesium, 2.3 times more Phosphorus, 2.6 times more Potassium, 1.5 times more Zinc and 24.7 times more Water than Puddings, coconut cream, dry mix, regular.
• 1 kilogram of Puddings, coconut cream, dry mix, regular lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Puddings, coconut cream, dry mix, regular has 17.4 times more Energy, 21.8 times more Fat, 127.7 times more Saturated Fat, 26.2 times more Carbohydrate and 129.9 times more Sugars than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains more Omega 3, 1.8 times more Fiber and 3.8 times more Protein than Puddings, coconut cream, dry mix, regular.
• 1 kilogram of Puddings, coconut cream, dry mix, regular provide inadequate amounts of Omega 3 and Protein
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Puddings, coconut cream, dry mix, regular as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in one kilogram.