Comparing Nutrients in 1 pound Boiled Spears Frozen Broccoli VS Puddings, tapioca, ready-to-eat

Macros Ratio

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

Macro Nutrients

	Boiled Spears 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	0.51% 0.5g	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

	Boiled Spears 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	34% 136μg	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

	Boiled Spears Frozen Broccoli	Puddings, tapioca, ready-to-eat	Recommended Dietary Allowance
Calcium	23% 231mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	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	21.6% 91mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	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	35.6% 249mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	44% 658mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	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: Boiled Spears Frozen Broccoli VS Puddings, tapioca, ready-to-eat per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Spears 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 Boiled Spears Frozen Broccoli vs Puddings, tapioca, ready-to-eat:

• 1 pound of Boiled Spears Frozen Broccoli has more Vitamin A, 2.3 times more Vitamin B1, 7 times more Vitamin B3, 5.4 times more Vitamin B6, 10 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 and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Puddings, tapioca, ready-to-eat provide similar amounts of Vitamin B2 and Vitamin B5 per one pound.
• 1 pound of Boiled Spears 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 and Drained Spears 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 Boiled Spears Frozen Broccoli vs Puddings, tapioca, ready-to-eat:

• 1 pound of Boiled Spears Frozen Broccoli has 2.4 times more Copper, 5.5 times more Iron, 3.3 times more Magnesium, 29.5 times more Manganese, 2 times more Potassium, more Selenium, 1.4 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 1.4 times more Calcium and 6 times more Sodium than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears 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, Manganese and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Spears 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, 35.3 times more Fat, 53.4 times more Saturated Fat, 4 times more Carbohydrate and 10.1 times more Sugars than Boiled and Drained Spears Frozen Broccoli.
• 1 pound of Boiled Spears 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 and Drained Spears Frozen Broccoli as well as Puddings, tapioca, ready-to-eat provide inadequate amounts of Omega 6 in one pound.