Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Puddings, coconut cream, dry mix, instant

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Puddings, coconut cream, dry mix, instant	1%	21%	78%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Puddings, coconut cream, dry mix, instant	Recommended Dietary Allowance
Energy	4.38% 127kcal	65% 1882kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	46.8% 45.4g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	142% 45.4g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	0% 0g	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	291% 379g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	400% 290g	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	47.7% 18g	38g per day for Men 19-50 years
Protein	25% 14g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Puddings, coconut cream, dry mix, instant	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	4.9% 0.059mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	14.3% 0.19mg	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	2.27% 9.07μg	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	1.5% 1.36mg	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	40% 6mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Puddings, coconut cream, dry mix, instant	Recommended Dietary Allowance
Calcium	15% 150mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	76% 0.68mg	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	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	96% 2.2mg	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	467% 3270mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	13% 435mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	33% 18μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	314% 4717mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	11% 411g	0.27% 9.98g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Puddings, coconut cream, dry mix, instant per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Puddings, coconut cream, dry mix, instant 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, coconut cream, dry mix, instant:

• 1 pound of Cooked Chopped Frozen Broccoli has more Vitamin A, 4.2 times more Vitamin B1, 1.5 times more Vitamin B2, 2.1 times more Vitamin B3, 2.4 times more Vitamin B5, 3.2 times more Vitamin B6, 28 times more Vitamin B9, 133.7 times more Vitamin C, 16.5 times more Vitamin E and 881 times more Vitamin K than Puddings, coconut cream, dry mix, instant.
• 1 pound of Puddings, coconut cream, dry mix, instant have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Puddings, coconut cream, dry mix, instant have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Puddings, coconut cream, dry mix, instant:

• 1 pound of Cooked Chopped Frozen Broccoli has 4.1 times more Calcium, 1.5 times more Potassium and 41.2 times more Water than Puddings, coconut cream, dry mix, instant.
• While 1 lb of Puddings, coconut cream, dry mix, instant contains 4.4 times more Copper, 1.3 times more Magnesium, 2.2 times more Manganese, 14.7 times more Phosphorus, 5.7 times more Selenium and 94.5 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Puddings, coconut cream, dry mix, instant contain similar levels of Iron and Zinc per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 1 pound of Puddings, coconut cream, dry mix, instant lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has more Omega 3 and 3.4 times more Protein than Puddings, coconut cream, dry mix, instant.
• While 1 lb of Puddings, coconut cream, dry mix, instant contains 14.8 times more Energy, 83.3 times more Fat, 555.6 times more Saturated Fat, 15.6 times more Carbohydrate, 43.5 times more Sugars and 1.3 times more Fiber than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 1 pound of Puddings, coconut cream, dry mix, instant provide inadequate amounts of Omega 3 and Protein
• Both Boiled Chopped Frozen Broccoli as well as Puddings, coconut cream, dry mix, instant provide inadequate amounts of Omega 6 in one pound.