Comparing Nutrients in 1 pound Broccoli VS Puddings, banana, dry mix, instant, with added oil

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Puddings, banana, dry mix, instant, with added oil	0%	10%	90%

Macro Nutrients

	Broccoli	Puddings, banana, dry mix, instant, with added oil	Recommended Dietary Allowance
Energy	5.3% 154kcal	60.4% 1751kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	20.6% 20g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	34% 0.54g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	53% 9.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	311% 404g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	NA	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	4.25% 3.1g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.45g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	0% 0g	38g per day for Men 19-50 years
Protein	23% 12.8g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Puddings, banana, dry mix, instant, with added oil	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	0.38% 0.005mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	1.05% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	0.057% 0.009mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	0.54% 0.027mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	0.35% 0.005mg	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	71.4% 286μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.9% 0.045μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	450% 405mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	23.6% 3.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Puddings, banana, dry mix, instant, with added oil	Recommended Dietary Allowance
Calcium	21.3% 213mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	10.6% 0.095mg	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	41.4% 3.3mg	6.8% 0.54mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	2.16% 9.07mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	1.97% 0.045mg	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	42.8% 299mg	521% 3647mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	2% 68mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	453% 6799mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	11% 405g	0.34% 12.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Puddings, banana, dry mix, instant, with added oil:

• Raw Broccoli has more Vitamin A, 71 times more Vitamin B1, 39 times more Vitamin B2, 319.5 times more Vitamin B3, 95.5 times more Vitamin B5, 175 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, banana, dry mix, instant, with added oil.
• Both Raw Broccoli as well as Puddings, banana, dry mix, instant, with added oil have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Puddings, banana, dry mix, instant, with added oil:

• Raw Broccoli has 7.8 times more Calcium, 2.3 times more Copper, 6.1 times more Iron, 10.5 times more Magnesium, 21 times more Manganese, 21.1 times more Potassium, 3.1 times more Selenium, 10.3 times more Zinc and 31.9 times more Water than Puddings, banana, dry mix, instant, with added oil.
• While Puddings, banana, dry mix, instant, with added oil contain 12.2 times more Phosphorus and 45.4 times more Sodium than Raw Broccoli.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has more Fiber and more Protein than Puddings, banana, dry mix, instant, with added oil.
• While Puddings, banana, dry mix, instant, with added oil contain 11.4 times more Energy, 11.9 times more Fat, 6.9 times more Saturated Fat, 1.9 times more Omega 3, 40.6 times more Omega 6 and 13.4 times more Carbohydrate than Raw Broccoli.
• Both Raw Broccoli as well as Puddings, banana, dry mix, instant, with added oil have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.