Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Puddings, tapioca, ready-to-eat

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Puddings, tapioca, ready-to-eat	6%	27%	67%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Puddings, tapioca, ready-to-eat	Recommended Dietary Allowance
Energy	4.38% 127kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	18% 17.6g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	13.6% 4.36g	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	1.92% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	75.7% 98g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	93% 67.6g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 57g	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	15.8% 8.85g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Puddings, tapioca, ready-to-eat	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	9.07% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	1.84% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	21.3% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	8.37% 0.11mg	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	3.4% 13.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	39.7% 0.95μg	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	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Puddings, tapioca, ready-to-eat	Recommended Dietary Allowance
Calcium	15% 150mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	9.07% 0.082mg	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	6.24% 0.5mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	2.17% 0.05mg	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	39% 272mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	44% 658mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	11% 411g	8.8% 326g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Puddings, tapioca, ready-to-eat per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Puddings, tapioca, ready-to-eat 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, tapioca, ready-to-eat:

• 1 pound of Cooked Chopped Frozen Broccoli has more Vitamin A, 2.3 times more Vitamin B1, 7 times more Vitamin B3, 5.4 times more Vitamin B6, 18.7 times more Vitamin B9, 133.7 times more Vitamin C, 8.8 times more Vitamin E and 220.3 times more Vitamin K than Puddings, tapioca, ready-to-eat.
• While 1 lb of Puddings, tapioca, ready-to-eat contains more Vitamin B12 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Puddings, tapioca, ready-to-eat provide similar amounts of Vitamin B2 and Vitamin B5 per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• 1 pound of Puddings, tapioca, ready-to-eat have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Puddings, tapioca, ready-to-eat have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Puddings, tapioca, ready-to-eat:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.9 times more Copper, 5.5 times more Iron, 2.2 times more Magnesium, 20.3 times more Manganese, 1.5 times more Potassium, 1.3 times more Zinc and 1.3 times more Water than Puddings, tapioca, ready-to-eat.
• While 1 lb of Puddings, tapioca, ready-to-eat contains 2.2 times more Calcium and 13.2 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Puddings, tapioca, ready-to-eat contain similar levels of Phosphorus per one pound.
• 1 pound of Puddings, tapioca, ready-to-eat lack sufficient amounts of Copper, Iron, Magnesium and Manganese
• Both Boiled Chopped Frozen Broccoli as well as Puddings, tapioca, ready-to-eat lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has more Omega 3, more Fiber and 1.6 times more Protein than Puddings, tapioca, ready-to-eat.
• While 1 lb of Puddings, tapioca, ready-to-eat contains 4.6 times more Energy, 32.3 times more Fat, 53.4 times more Saturated Fat, 4.1 times more Carbohydrate and 10.1 times more Sugars than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 1 pound of Puddings, tapioca, ready-to-eat provide inadequate amounts of Omega 3 and Fiber
• Both Boiled Chopped Frozen Broccoli as well as Puddings, tapioca, ready-to-eat provide inadequate amounts of Omega 6 in one pound.