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

Macros Ratio

	Protein	Fat	Carbs
Puddings, all flavors except chocolate, low calorie, instant, dry mix	1%	2%	97%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	54.7% 1588kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	4.2% 4.1g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	295% 384g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	5.63% 4.1g	9.2% 6.67g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.55% 3.63g	36% 13.6g	38g per day for Men 19-50 years
Protein	6.56% 3.67g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.4% 0.064mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.26% 0.21mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.74% 0.023mg	45.4% 0.59mg	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	1.13% 4.54μg	63.5% 254μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	9.45% 0.23μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	202% 182mg	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	2.4% 0.36mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	65% 649mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	17% 0.15mg	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	21.5% 1.72mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	8.1% 0.19mg	44% 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	1534% 10741mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	4% 136mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1134% 17010mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.84% 31g	11% 411g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Puddings, all flavors except chocolate, low calorie, instant, dry mix has more Vitamin B12 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains more Vitamin A, 11 times more Vitamin B1, 3.9 times more Vitamin B2, 32.7 times more Vitamin B3, 5.8 times more Vitamin B5, 26 times more Vitamin B6, 56 times more Vitamin B9, more Vitamin C, 16.5 times more Vitamin E and 51.8 times more Vitamin K than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• 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
• 1 pound of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin D in one pound.

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

• 1 pound of Puddings, all flavors except chocolate, low calorie, instant, dry mix has 4.3 times more Calcium, 48.3 times more Phosphorus and 340.9 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.6 times more Iron, 2.6 times more Magnesium, 5.4 times more Manganese, 4.7 times more Potassium, 2.8 times more Zinc and 13.3 times more Water than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix and Cooked Chopped Frozen Broccoli contain similar levels of Copper per one pound.
• 1 pound of Puddings, all flavors except chocolate, low calorie, instant, dry mix lack sufficient amounts of Magnesium, Manganese, Potassium and Zinc
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Puddings, all flavors except chocolate, low calorie, instant, dry mix has 12.5 times more Energy, 29.7 times more Omega 6 and 15.8 times more Carbohydrate than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.6 times more Sugars, 3.8 times more Fiber and 3.8 times more Protein than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix and Cooked Chopped Frozen Broccoli offer comparable quantities of Omega 3 per one pound.
• 1 pound of Puddings, all flavors except chocolate, low calorie, instant, dry mix provide inadequate amounts of Protein
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6