Comparing Nutrients in 1 pound Frozen Broccoli Spears VS Puddings, all flavors except chocolate, low calorie, regular, dry mix

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Puddings, all flavors except chocolate, low calorie, regular, dry mix	2%	0%	98%

Macro Nutrients

	Frozen Broccoli Spears	Puddings, all flavors except chocolate, low calorie, regular, dry mix	Recommended Dietary Allowance
Energy	4.54% 132kcal	55% 1592kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	1.33% 0.23g	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	300% 390g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	18% 13g	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	10.7% 4.1g	38g per day for Men 19-50 years
Protein	24.8% 14g	13% 7.26g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Puddings, all flavors except chocolate, low calorie, regular, dry mix	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	0% 0mg	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	107% 426μg	0% 0μg	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	344% 310mg	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	41% 6.12mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	4.16% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Puddings, all flavors except chocolate, low calorie, regular, dry mix	Recommended Dietary Allowance
Calcium	18.6% 186mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	20% 0.18mg	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	41% 3.27mg	2.83% 0.23mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	NA	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	38.2% 268mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	2.4% 81.6mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	534% 8006mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	11% 411g	1.27% 47g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Puddings, all flavors except chocolate, low calorie, regular, dry mix per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Broccoli Spears versus 1 lb of Puddings, all flavors except chocolate, low calorie, regular, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Broccoli Spears vs Puddings, all flavors except chocolate, low calorie, regular, dry mix:

• 1 pound of Frozen Broccoli Spears has more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C, 27 times more Vitamin E and 92.2 times more Vitamin K than Puddings, all flavors except chocolate, low calorie, regular, dry mix.
• 1 pound of Puddings, all flavors except chocolate, low calorie, regular, dry mix have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Puddings, all flavors except chocolate, low calorie, regular, dry mix have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Broccoli Spears vs Puddings, all flavors except chocolate, low calorie, regular, dry mix:

• 1 pound of Frozen Broccoli Spears has 14.4 times more Iron, 4.9 times more Phosphorus, 13.9 times more Potassium, 2.1 times more Selenium, 1.8 times more Zinc and 8.7 times more Water than Puddings, all flavors except chocolate, low calorie, regular, dry mix.
• While 1 lb of Puddings, all flavors except chocolate, low calorie, regular, dry mix contains 103.8 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Puddings, all flavors except chocolate, low calorie, regular, dry mix contain similar levels of Calcium, Copper and Magnesium per one pound.
• 1 pound of Puddings, all flavors except chocolate, low calorie, regular, dry mix lack sufficient amounts of Iron, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has more Omega 3, 3.3 times more Fiber and 1.9 times more Protein than Puddings, all flavors except chocolate, low calorie, regular, dry mix.
• While 1 lb of Puddings, all flavors except chocolate, low calorie, regular, dry mix contains 12.1 times more Energy, 16.1 times more Carbohydrate and 2 times more Sugars than Frozen Broccoli Spears.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy
• 1 pound of Puddings, all flavors except chocolate, low calorie, regular, dry mix provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Puddings, all flavors except chocolate, low calorie, regular, dry mix provide inadequate amounts of Omega 6 in one pound.