Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Puddings, banana, dry mix, regular, with added oil

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Puddings, banana, dry mix, regular, with added oil	0%	11%	89%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Puddings, banana, dry mix, regular, with added oil	Recommended Dietary Allowance
Energy	4.38% 127kcal	60.5% 1755kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	23.4% 22.7g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	39.7% 0.64g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	60.6% 10.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	308% 401g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	NA	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	36% 13.6g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	25% 14g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Puddings, banana, dry mix, regular, with added oil	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	0% 0mg	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	63.5% 254μg	0% 0μg	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	202% 182mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Puddings, banana, dry mix, regular, with added oil	Recommended Dietary Allowance
Calcium	15% 150mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	10% 0.091mg	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	34.6% 2.77mg	2.83% 0.23mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	2.56% 0.059mg	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	31.8% 222mg	3.24% 22.7mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	2.27% 77mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	238% 3574mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	11% 411g	0.5% 18.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Puddings, banana, dry mix, regular, with added oil per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Puddings, banana, dry mix, regular, with added oil to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Puddings, banana, dry mix, regular, with added oil:

• 1 pound of Cooked Chopped Frozen Broccoli has more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, banana, dry mix, regular, with added oil.
• 1 pound of Puddings, banana, dry mix, regular, with added oil have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Puddings, banana, dry mix, regular, with added oil have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Puddings, banana, dry mix, regular, with added oil:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.7 times more Calcium, 1.7 times more Copper, 12.2 times more Iron, 1.6 times more Magnesium, 17.2 times more Manganese, 9.8 times more Phosphorus, 8.4 times more Potassium, 3.1 times more Zinc and 22.1 times more Water than Puddings, banana, dry mix, regular, with added oil.
• While 1 lb of Puddings, banana, dry mix, regular, with added oil contains 71.6 times more Sodium than Boiled Chopped Frozen Broccoli.
• 1 pound of Puddings, banana, dry mix, regular, with added oil lack sufficient amounts of Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Puddings, banana, dry mix, regular, with added oil lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 10 times more Fiber and more Protein than Puddings, banana, dry mix, regular, with added oil.
• While 1 lb of Puddings, banana, dry mix, regular, with added oil contains 13.8 times more Energy, 41.7 times more Fat, 50 times more Saturated Fat, 3.3 times more Omega 3, 174.6 times more Omega 6 and 16.5 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 1 pound of Puddings, banana, dry mix, regular, with added oil provide inadequate amounts of Fiber and Protein