Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Puddings, all flavors except chocolate, low calorie, instant, dry mix

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Puddings, all flavors except chocolate, low calorie, instant, dry mix	1%	2%	97%

Macro Nutrients

	Cooked Broccoli Raab	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Recommended Dietary Allowance
Energy	3.9% 113kcal	54.7% 1588kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	10.3% 1.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	295% 384g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	5.63% 4.1g	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	1.5% 1.1g	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	% 1.04g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	9.55% 3.63g	38g per day for Men 19-50 years
Protein	31% 17.4g	6.56% 3.67g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Recommended Dietary Allowance
Vitamin A	114% 1030μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	0.4% 0.064mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	4.26% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	1.74% 0.023mg	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	80.5% 322μg	1.13% 4.54μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.45% 0.23μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	186% 168mg	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	76.5% 11.5mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Recommended Dietary Allowance
Calcium	53.5% 535mg	65% 649mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	19% 0.17mg	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	72% 5.76mg	21.5% 1.72mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	8.1% 0.19mg	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	53% 372mg	1534% 10741mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	4% 136mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	1134% 17010mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	11.2% 415g	0.84% 31g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Puddings, all flavors except chocolate, low calorie, instant, dry mix per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Broccoli Raab vs Puddings, all flavors except chocolate, low calorie, instant, dry mix:

• 1 pound of Cooked Broccoli Raab has more Vitamin A, 33.8 times more Vitamin B1, 6.7 times more Vitamin B2, 143.9 times more Vitamin B3, 9.5 times more Vitamin B5, 44 times more Vitamin B6, 71 times more Vitamin B9, more Vitamin C, 31.6 times more Vitamin E and 150.6 times more Vitamin K than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• While 1 lb of Puddings, all flavors except chocolate, low calorie, instant, dry mix contains more Vitamin B12 than Cooked Broccoli Raab.
• 1 pound of Cooked Broccoli Raab have insufficient amounts of Vitamin B12
• 1 pound of Puddings, all flavors except chocolate, low calorie, instant, dry mix have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Puddings, all flavors except chocolate, low calorie, instant, dry mix have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Broccoli Raab vs Puddings, all flavors except chocolate, low calorie, instant, dry mix:

• 1 pound of Cooked Broccoli Raab has 2 times more Copper, 3.3 times more Iron, 5.4 times more Magnesium, 9.3 times more Manganese, 11.4 times more Potassium, 1.6 times more Selenium, 5.4 times more Zinc and 13.4 times more Water than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• While 1 lb of Puddings, all flavors except chocolate, low calorie, instant, dry mix contains 28.9 times more Phosphorus and 67 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Puddings, all flavors except chocolate, low calorie, instant, dry mix contain similar levels of Calcium per one pound.
• 1 pound of Puddings, all flavors except chocolate, low calorie, instant, dry mix lack sufficient amounts of Magnesium, Manganese, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Broccoli Raab has 4.3 times more Omega 3, 3.5 times more Fiber and 4.7 times more Protein than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• While 1 lb of Puddings, all flavors except chocolate, low calorie, instant, dry mix contains 14 times more Energy, 12.5 times more Omega 6 and 27.1 times more Carbohydrate than Cooked Broccoli Raab.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 1 pound of Puddings, all flavors except chocolate, low calorie, instant, dry mix provide inadequate amounts of Protein