Comparing Nutrients in 1 pound Broccoli VS Puddings, chocolate, ready-to-eat, fat free

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Puddings, chocolate, ready-to-eat, fat free	8%	3%	89%

Macro Nutrients

	Broccoli	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	5.3% 154kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0% 0g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	73% 95g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	99% 71.4g	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	3.6% 1.36g	38g per day for Men 19-50 years
Protein	23% 12.8g	15.6% 8.75g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Puddings, chocolate, ready-to-eat, fat free	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	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	2.47% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	5.6% 0.073mg	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	3.4% 13.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	28.3% 0.68μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	23.6% 3.54mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	21.3% 213mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	42% 0.38mg	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	96% 7.67mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	15.4% 0.35mg	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	35% 245mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	27.7% 943mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	46.6% 699mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	11% 405g	9.35% 346g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Puddings, chocolate, ready-to-eat, fat free:

• Raw Broccoli has more Vitamin A, 3.9 times more Vitamin B1, 1.6 times more Vitamin B2, 7.3 times more Vitamin B3, 3.9 times more Vitamin B5, 10.9 times more Vitamin B6, 21 times more Vitamin B9, more Vitamin C, more Vitamin E and 1016 times more Vitamin K than Puddings, chocolate, ready-to-eat, fat free.
• While Puddings, chocolate, ready-to-eat, fat free contain more Vitamin B12 than Raw Broccoli.
• Both Raw Broccoli as well as Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Puddings, chocolate, ready-to-eat, fat free:

• Raw Broccoli has 1.2 times more Calcium, 1.4 times more Magnesium, 2.7 times more Manganese, 1.2 times more Phosphorus, 1.5 times more Potassium, 1.6 times more Selenium and 1.4 times more Zinc than Puddings, chocolate, ready-to-eat, fat free.
• While Puddings, chocolate, ready-to-eat, fat free contain 1.7 times more Copper, 2.3 times more Iron and 4.7 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Puddings, chocolate, ready-to-eat, fat free have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has more Omega 3, 8.7 times more Fiber and 1.5 times more Protein than Puddings, chocolate, ready-to-eat, fat free.
• While Puddings, chocolate, ready-to-eat, fat free contain 2.7 times more Energy, 3.1 times more Carbohydrate and 9.3 times more Sugars than Raw Broccoli.
• Both Raw Broccoli as well as Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.