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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Puddings, tapioca, ready-to-eat	6%	27%	67%

Macro Nutrients

	Frozen Broccoli Spears	Puddings, tapioca, ready-to-eat	Recommended Dietary Allowance
Energy	4.54% 132kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	18% 17.6g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	13.6% 4.36g	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	1.92% 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	24.8% 14g	15.8% 8.85g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Puddings, tapioca, ready-to-eat	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	9.07% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	1.84% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	21.3% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	107% 426μg	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	344% 310mg	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	41% 6.12mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Puddings, tapioca, ready-to-eat	Recommended Dietary Allowance
Calcium	18.6% 186mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	41% 3.27mg	6.24% 0.5mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	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	38.2% 268mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	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	5.14% 77mg	44% 658mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	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: Frozen Broccoli Spears VS Puddings, tapioca, ready-to-eat per 1 lb

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

• 1 pound of Frozen Broccoli Spears has more Vitamin A, 3 times more Vitamin B1, 7.1 times more Vitamin B3, 7.3 times more Vitamin B6, 31.3 times more Vitamin B9, 227.7 times more Vitamin C, 9 times more Vitamin E and 253.5 times more Vitamin K than Puddings, tapioca, ready-to-eat.
• While 1 lb of Puddings, tapioca, ready-to-eat contains more Vitamin B12 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Puddings, tapioca, ready-to-eat provide similar amounts of Vitamin B2 and Vitamin B5 per one pound.
• 1 pound of Frozen Broccoli Spears 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 Frozen Broccoli Spears as well as Puddings, tapioca, ready-to-eat have insufficient amounts of Vitamin D in one pound.

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

• 1 pound of Frozen Broccoli Spears has 2 times more Copper, 6.5 times more Iron, 2.7 times more Magnesium, 23.3 times more Manganese, 2.7 times more Potassium, more Selenium, 1.5 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 1.7 times more Calcium and 8.5 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears 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 Frozen Broccoli Spears 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 4.5 times more Energy, 11.4 times more Fat, 18.5 times more Saturated Fat, 4.1 times more Carbohydrate and 10.1 times more Sugars than Frozen Broccoli Spears.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy
• 1 pound of Puddings, tapioca, ready-to-eat provide inadequate amounts of Omega 3 and Fiber
• Both Frozen Broccoli Spears as well as Puddings, tapioca, ready-to-eat provide inadequate amounts of Omega 6 in one pound.