Comparing Nutrients in 1 pound Puddings, chocolate, dry mix, instant VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, dry mix, instant	2%	5%	93%
Broccoli	27%	8%	65%

Macro Nutrients

	Puddings, chocolate, dry mix, instant	Broccoli	Recommended Dietary Allowance
Energy	59% 1715kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	8.9% 8.6g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.74g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	9.64% 0.15g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	8.38% 1.42g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	307% 399g	23% 30g	130g per day for Men 19-50 years
Sugars	425% 308g	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	43% 16.3g	31% 11.8g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, dry mix, instant	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.78% 0.045mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.63% 1.06mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.27% 0.11mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.2% 0.054mg	61% 0.79mg	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	3.4% 13.6μg	71.4% 286μg	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	0% 0mg	450% 405mg	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	2.1% 0.32mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.67% 6.8μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, dry mix, instant	Broccoli	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	24.7% 0.22mg	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	73% 5.85mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	72.4% 1.66mg	41.4% 0.95mg	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	46.7% 327mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	536% 8033mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.39% 14.5g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Puddings, chocolate, dry mix, instant vs Broccoli:

• Raw Broccoli contains more Vitamin A, 7.1 times more Vitamin B1, 2.1 times more Vitamin B2, 2.7 times more Vitamin B3, 22.9 times more Vitamin B5, 14.6 times more Vitamin B6, 21 times more Vitamin B9, more Vitamin C, 11.1 times more Vitamin E and 67.7 times more Vitamin K than Puddings, chocolate, dry mix, instant.
• Both Puddings, chocolate, dry mix, instant as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Puddings, chocolate, dry mix, instant vs Broccoli:

• Puddings, chocolate, dry mix, instant have 7.2 times more Copper, 1.8 times more Iron, 2.1 times more Magnesium, 1.7 times more Manganese, 53.7 times more Sodium and 1.5 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 3.9 times more Calcium, 1.3 times more Potassium and 27.9 times more Water than Puddings, chocolate, dry mix, instant.
• Both Puddings, chocolate, dry mix, instant and Raw Broccoli have similar amounts of Phosphorus and Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Puddings, chocolate, dry mix, instant have 11.1 times more Energy, 5.1 times more Fat, 7.2 times more Saturated Fat, 6.4 times more Omega 6, 13.2 times more Carbohydrate, 39.9 times more Sugars and 1.4 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 1.9 times more Omega 3 than Puddings, chocolate, dry mix, instant.
• Both Puddings, chocolate, dry mix, instant and Raw Broccoli have similar amounts of Protein per 1 lb.
• Both Puddings, chocolate, dry mix, instant as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.