Comparing Nutrients in 1 kilogram Puddings, tapioca, dry mix, with no added salt VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, dry mix, with no added salt	0%	0%	100%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Puddings, tapioca, dry mix, with no added salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	127% 3690kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	NA	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	NA	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	NA	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	725% 943g	41% 53.5g	130g per day for Men 19-50 years
Sugars	NA	20.3% 14.7g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.26% 2g	79% 30g	38g per day for Men 19-50 years
Protein	1.8% 1g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, dry mix, with no added salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.83% 0.01mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.25% 0.04mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	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	0% 0μg	235% 940μg	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	0% 0mg	759% 683mg	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	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, dry mix, with no added salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	4% 40mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	32.2% 0.29mg	40% 0.36mg	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	15% 1.2mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	111% 2.56mg	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	5.7% 40mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	1.47% 50mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	1.1% 40g	24.5% 906g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, tapioca, dry mix, with no added salt VS Frozen Broccoli Spears per 1 kg

Compare the macro and micronutrient content in 1 kg of Puddings, tapioca, dry mix, with no added salt versus 1 kg of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Puddings, tapioca, dry mix, with no added salt vs Frozen Broccoli Spears:

• 1 kg of Frozen Broccoli Spears contains more Vitamin A, 72 times more Vitamin B1, 19 times more Vitamin B2, 115.5 times more Vitamin B3, 16.1 times more Vitamin B5, 5.5 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, tapioca, dry mix, with no added salt.
• 1 kilogram of Puddings, tapioca, dry mix, with no added salt have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Puddings, tapioca, dry mix, with no added salt as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Puddings, tapioca, dry mix, with no added salt vs Frozen Broccoli Spears:

• 1 kg of Frozen Broccoli Spears contains 10.3 times more Calcium, 6 times more Iron, 8 times more Magnesium, 7.8 times more Manganese, 14.8 times more Phosphorus, 50 times more Potassium, 19 times more Selenium, 4.3 times more Zinc and 22.6 times more Water than Puddings, tapioca, dry mix, with no added salt.
• Both Puddings, tapioca, dry mix, with no added salt and Frozen Broccoli Spears contain similar levels of Copper per one kilogram.
• 1 kilogram of Puddings, tapioca, dry mix, with no added salt lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Puddings, tapioca, dry mix, with no added salt has 12.7 times more Energy and 17.6 times more Carbohydrate than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 15 times more Fiber and 30.6 times more Protein than Puddings, tapioca, dry mix, with no added salt.
• 1 kilogram of Puddings, tapioca, dry mix, with no added salt provide inadequate amounts of Fiber and Protein
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy