Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Puddings, coconut cream, dry mix, regular

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Puddings, coconut cream, dry mix, regular	1%	24%	75%

Macro Nutrients

	Cooked Broccoli Raab	Puddings, coconut cream, dry mix, regular	Recommended Dietary Allowance
Energy	3.9% 113kcal	68% 1969kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	161% 51.5g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	286% 371g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	504% 365g	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	19% 7.26g	38g per day for Men 19-50 years
Protein	31% 17.4g	8.1% 4.54g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Puddings, coconut cream, dry mix, regular	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	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	17.4% 0.23mg	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	2.27% 9.07μg	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	186% 168mg	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	76.5% 11.5mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Puddings, coconut cream, dry mix, regular	Recommended Dietary Allowance
Calcium	53.5% 535mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	72% 0.65mg	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	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	91% 2.1mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	17.7% 603mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	29.7% 16.3μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	206% 3093mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	11.2% 415g	0.45% 16.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Puddings, coconut cream, dry mix, regular per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Broccoli Raab versus 1 lb of Puddings, coconut cream, dry mix, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Broccoli Raab vs Puddings, coconut cream, dry mix, regular:

• 1 pound of Cooked Broccoli Raab has more Vitamin A, 16.9 times more Vitamin B1, 4.8 times more Vitamin B2, 19.8 times more Vitamin B3, 3.3 times more Vitamin B5, 4.4 times more Vitamin B6, 35.5 times more Vitamin B9, 123.3 times more Vitamin C, 36.1 times more Vitamin E and 2560 times more Vitamin K than Puddings, coconut cream, dry mix, regular.
• 1 pound of Puddings, coconut cream, dry mix, regular have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Puddings, coconut cream, dry mix, regular have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Broccoli Raab vs Puddings, coconut cream, dry mix, regular:

• 1 pound of Cooked Broccoli Raab has 14.8 times more Calcium, 2.2 times more Iron, 1.8 times more Magnesium, 2.3 times more Phosphorus, 2.6 times more Potassium, 1.5 times more Zinc and 24.7 times more Water than Puddings, coconut cream, dry mix, regular.
• While 1 lb of Puddings, coconut cream, dry mix, regular contains 1.9 times more Copper, 2.8 times more Selenium and 12.2 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Puddings, coconut cream, dry mix, regular contain similar levels of Manganese per one pound.
• 1 pound of Puddings, coconut cream, dry mix, regular lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Broccoli Raab has more Omega 3, 1.8 times more Fiber and 3.8 times more Protein than Puddings, coconut cream, dry mix, regular.
• While 1 lb of Puddings, coconut cream, dry mix, regular contains 17.4 times more Energy, 21.8 times more Fat, 127.7 times more Saturated Fat, 26.2 times more Carbohydrate and 129.9 times more Sugars than Cooked Broccoli Raab.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy
• 1 pound of Puddings, coconut cream, dry mix, regular provide inadequate amounts of Omega 3 and Protein
• Both Cooked Broccoli Raab as well as Puddings, coconut cream, dry mix, regular provide inadequate amounts of Omega 6 in one pound.