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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Puddings, lemon, dry mix, instant	0%	2%	98%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Puddings, lemon, dry mix, instant	Recommended Dietary Allowance
Energy	4.38% 127kcal	59% 1715kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	3.27% 3.18g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	6.14% 1.04g	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	333% 433g	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	0% 0g	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, lemon, 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	0.38% 0.005mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	1.05% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	0.028% 0.005mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	0.54% 0.027mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	0.35% 0.005mg	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	1.9% 0.045μg	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, lemon, dry mix, instant	Recommended Dietary Allowance
Calcium	15% 150mg	0.91% 9.07mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	7.56% 0.068mg	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	4.54% 0.36mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	1.77% 0.041mg	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	487% 3411mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	1.07% 36.3mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	403% 6042mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	11% 411g	0.086% 3.18g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Puddings, lemon, 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, lemon, 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, lemon, dry mix, instant:

• 1 pound of Cooked Chopped Frozen Broccoli has more Vitamin A, 55 times more Vitamin B1, 27 times more Vitamin B2, 458 times more Vitamin B3, 45.7 times more Vitamin B5, 130 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, lemon, dry mix, instant.
• 1 pound of Puddings, lemon, dry mix, instant 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, lemon, dry mix, instant have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Cooked Chopped Frozen Broccoli has 16.5 times more Calcium, 2.3 times more Copper, 7.6 times more Iron, more Magnesium, 24.8 times more Manganese, 17.8 times more Potassium, 5.6 times more Zinc and 129.6 times more Water than Puddings, lemon, dry mix, instant.
• While 1 lb of Puddings, lemon, dry mix, instant contains 15.3 times more Phosphorus and 121.1 times more Sodium than Boiled Chopped Frozen Broccoli.
• 1 pound of Puddings, lemon, dry mix, instant lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Potassium and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Puddings, lemon, dry mix, instant lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 2.1 times more Omega 3, more Fiber and more Protein than Puddings, lemon, dry mix, instant.
• While 1 lb of Puddings, lemon, dry mix, instant contains 13.5 times more Energy and 17.8 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 1 pound of Puddings, lemon, dry mix, instant provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled Chopped Frozen Broccoli as well as Puddings, lemon, dry mix, instant provide inadequate amounts of Omega 6 in one pound.