Comparing Nutrients in 1 kilogram Puddings, lemon, dry mix, instant VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Puddings, lemon, dry mix, instant	0%	2%	98%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Puddings, lemon, dry mix, instant	Boiled Broccoli	Recommended Dietary Allowance
Energy	130% 3780kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	13.5% 2.3g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	734% 954g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	NA	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	0% 0g	87% 33g	38g per day for Men 19-50 years
Protein	0% 0g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Puddings, lemon, dry mix, instant	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	0.83% 0.01mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.063% 0.01mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.06mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.77% 0.01mg	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	0% 0μg	270% 1080μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, lemon, dry mix, instant	Boiled Broccoli	Recommended Dietary Allowance
Calcium	2% 20mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	16.7% 0.15mg	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	10% 0.8mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	3.9% 0.09mg	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	1074% 7520mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	2.35% 80mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	888% 13320mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	0.19% 7g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Puddings, lemon, dry mix, instant vs Boiled Broccoli:

• Boiled and Drained Broccoli contains more Vitamin A, 63 times more Vitamin B1, 41 times more Vitamin B2, 553 times more Vitamin B3, 102.7 times more Vitamin B5, 200 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, lemon, dry mix, instant.
• Both Puddings, lemon, dry mix, instant as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Puddings, lemon, dry mix, instant vs Boiled Broccoli:

• Puddings, lemon, dry mix, instant have 11.2 times more Phosphorus and 32.5 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 20 times more Calcium, 4.1 times more Copper, 8.4 times more Iron, more Magnesium, 21.6 times more Manganese, 36.6 times more Potassium, 2 times more Selenium, 9 times more Zinc and 127.5 times more Water than Puddings, lemon, dry mix, instant.

Comparison of macro-nutrients per 1 kilogram:

• Puddings, lemon, dry mix, instant have 10.8 times more Energy, 4.5 times more Omega 6 and 13.3 times more Carbohydrate than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 6 times more Omega 3, more Fiber and more Protein than Puddings, lemon, dry mix, instant.
• Both Puddings, lemon, dry mix, instant as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.