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

Macros Ratio

	Protein	Fat	Carbs
Puddings, coconut cream, dry mix, regular	1%	24%	75%
Broccoli	27%	8%	65%

Macro Nutrients

	Puddings, coconut cream, dry mix, regular	Broccoli	Recommended Dietary Allowance
Energy	150% 4340kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	117% 114g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	355% 114g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	630% 818g	51% 66.4g	130g per day for Men 19-50 years
Sugars	1111% 805g	23.4% 17g	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	9.38% 6.8g	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	% 1g	g per day for Men 19-50 years
Fiber	42% 16g	68.4% 26g	38g per day for Men 19-50 years
Protein	18% 10g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Puddings, coconut cream, dry mix, regular	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.38% 1.02mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	135% 1.75mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, coconut cream, dry mix, regular	Broccoli	Recommended Dietary Allowance
Calcium	8% 80mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	54.4% 0.49mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	201% 4.62mg	91% 2.1mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	39% 1330mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	65.5% 36μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	455% 6820mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	1% 37g	24% 893g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains more Vitamin A, 7.1 times more Vitamin B1, 4 times more Vitamin B2, 6.3 times more Vitamin B3, 4.2 times more Vitamin B5, 3.5 times more Vitamin B6, 31.5 times more Vitamin B9, 297.3 times more Vitamin C, 11.1 times more Vitamin E and 1016 times more Vitamin K than Puddings, coconut cream, dry mix, regular.
• Both Puddings, coconut cream, dry mix, regular as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Puddings, coconut cream, dry mix, regular have 2.9 times more Copper, 2.2 times more Manganese, 1.4 times more Selenium and 20.7 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 5.9 times more Calcium, 1.3 times more Iron, 1.4 times more Magnesium, 1.9 times more Phosphorus, 2.4 times more Potassium and 24.1 times more Water than Puddings, coconut cream, dry mix, regular.
• Both Puddings, coconut cream, dry mix, regular and Raw Broccoli have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Puddings, coconut cream, dry mix, regular have 12.8 times more Energy, 30.7 times more Fat, 99.7 times more Saturated Fat, 12.3 times more Carbohydrate and 47.4 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains more Omega 3, 1.6 times more Fiber and 2.8 times more Protein than Puddings, coconut cream, dry mix, regular.
• Both Puddings, coconut cream, dry mix, regular as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.