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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Puddings, vanilla, dry mix, instant	0%	1%	99%

Macro Nutrients

	Frozen Chopped Broccoli	Puddings, vanilla, dry mix, instant	Recommended Dietary Allowance
Energy	4.07% 118kcal	59% 1710kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	6.12% 1.96g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	324% 421g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	581% 421g	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	5.2% 3.76g	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	% 3.4g	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	22.8% 12.7g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Puddings, vanilla, dry mix, instant	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	0.76% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	0.17% 0.027mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	2.36% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	0.7% 0.009mg	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	76% 304μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.78% 0.091μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	284% 256mg	0% 0mg	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	37% 5.53mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Puddings, vanilla, dry mix, instant	Recommended Dietary Allowance
Calcium	25.4% 254mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	47% 0.42mg	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	46% 3.67mg	0.57% 0.045mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	1.08% 4.54mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	0% 0mg	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	32.4% 227mg	457% 3198mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	1.6% 54.4mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	423% 6350mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	11.2% 415g	0.32% 11.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Puddings, vanilla, dry mix, instant per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Chopped Broccoli versus 1 lb of Puddings, vanilla, dry mix, instant to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Chopped Broccoli vs Puddings, vanilla, dry mix, instant:

• 1 pound of Frozen Chopped Broccoli has 52 times more Vitamin A, 26.5 times more Vitamin B1, 3.4 times more Vitamin B2, 78.3 times more Vitamin B3, 10.7 times more Vitamin B5, 65 times more Vitamin B6, more Vitamin B9, more Vitamin C, 61 times more Vitamin E and 811 times more Vitamin K than Puddings, vanilla, dry mix, instant.
• 1 pound of Puddings, vanilla, dry mix, instant have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Puddings, vanilla, dry mix, instant have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen Chopped Broccoli has 4.7 times more Calcium, 81 times more Iron, 18 times more Magnesium, more Manganese, 17.7 times more Potassium, 4 times more Selenium, 8 times more Zinc and 35.2 times more Water than Puddings, vanilla, dry mix, instant.
• While 1 lb of Puddings, vanilla, dry mix, instant contains 2.4 times more Copper, 14.1 times more Phosphorus and 58.3 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• 1 pound of Puddings, vanilla, dry mix, instant lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Chopped Broccoli has 105 times more Omega 3, more Fiber and more Protein than Puddings, vanilla, dry mix, instant.
• While 1 lb of Puddings, vanilla, dry mix, instant contains 14.5 times more Energy, 19.4 times more Carbohydrate and 68.8 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 1 pound of Puddings, vanilla, dry mix, instant provide inadequate amounts of Omega 3, Fiber and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Puddings, vanilla, dry mix, instant provide inadequate amounts of Omega 6 in one pound.