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

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat, fat free	6%	3%	91%
Broccoli	27%	8%	65%

Macro Nutrients

	Puddings, tapioca, ready-to-eat, fat free	Broccoli	Recommended Dietary Allowance
Energy	32.4% 940kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.22g	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	0.12% 0.02g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 213g	51% 66.4g	130g per day for Men 19-50 years
Sugars	196% 142g	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	0% 0g	68.4% 26g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat, fat free	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	11% 0.13mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.7% 0.75mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	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	129% 3.1μg	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	0.67% 0.1mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat, fat free	Broccoli	Recommended Dietary Allowance
Calcium	52% 520mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	13.8% 1.1mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	4.8% 0.11mg	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	94% 660mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	20.6% 700mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	125% 1870mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	20.6% 763g	24% 893g	3700g per day for Men 19-50 years

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

• Puddings, tapioca, ready-to-eat, fat free have more Vitamin B12 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 5.5 times more Vitamin B1, 1.6 times more Vitamin B2, 6.3 times more Vitamin B3, 19.1 times more Vitamin B5, 8.8 times more Vitamin B6, 31.5 times more Vitamin B9, 297.3 times more Vitamin C, 78 times more Vitamin E and more Vitamin K than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free as well as Raw Broccoli have insufficient amounts of Vitamin D in 1 kg.

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

• Puddings, tapioca, ready-to-eat, fat free have 5.7 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 2.7 times more Copper, 6.6 times more Iron, 4.2 times more Magnesium, 19.1 times more Manganese, 4.5 times more Potassium, more Selenium and 2.4 times more Zinc than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free and Raw Broccoli have similar amounts of Calcium, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Puddings, tapioca, ready-to-eat, fat free have 2.8 times more Energy, 3.2 times more Carbohydrate and 8.3 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains more Omega 3, more Fiber and 2 times more Protein than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.