Comparing Nutrients in 1 pound Puddings, chocolate flavor, low calorie, regular, dry mix VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate flavor, low calorie, regular, dry mix	11%	7%	82%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Puddings, chocolate flavor, low calorie, regular, dry mix	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	57% 1656kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.6g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	22.4% 7.16g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0% 0g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	3.47% 0.59g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	260% 338g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	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	121% 46g	36% 13.6g	38g per day for Men 19-50 years
Protein	81.6% 45.7g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate flavor, low calorie, regular, dry mix	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.47mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.26% 0.26mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.42% 0.12mg	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	0% 0μg	107% 426μg	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	344% 310mg	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	0.6% 0.091mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate flavor, low calorie, regular, dry mix	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	22.7% 227mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	430% 3.87mg	18% 0.16mg	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	219% 17.6mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	119% 499mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	175% 4.02mg	50.5% 1.16mg	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	113% 789mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	76% 2585mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	1006% 15086mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	61.4% 6.76mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	0.83% 31g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Puddings, chocolate flavor, low calorie, regular, dry mix vs Frozen Broccoli Spears:

• Frozen Broccoli Spears contain more Vitamin A, 2.9 times more Vitamin B1, 4.2 times more Vitamin B5, 6.5 times more Vitamin B6, more Vitamin B9, more Vitamin C, 67.5 times more Vitamin E and 202.8 times more Vitamin K than Puddings, chocolate flavor, low calorie, regular, dry mix.
• Both Puddings, chocolate flavor, low calorie, regular, dry mix and Frozen Broccoli Spears have similar amounts of Vitamin B2 and Vitamin B3 per 1 lb.
• Both Puddings, chocolate flavor, low calorie, regular, dry mix as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Puddings, chocolate flavor, low calorie, regular, dry mix vs Frozen Broccoli Spears:

• Puddings, chocolate flavor, low calorie, regular, dry mix have 1.2 times more Calcium, 23.7 times more Copper, 5.4 times more Iron, 6.9 times more Magnesium, 3.5 times more Manganese, 2.9 times more Phosphorus, 2.3 times more Potassium, 2.7 times more Selenium, 195.6 times more Sodium and 4.4 times more Zinc than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 13.3 times more Water than Puddings, chocolate flavor, low calorie, regular, dry mix.

Comparison of macro-nutrients per 1 pound:

• Puddings, chocolate flavor, low calorie, regular, dry mix have 12.6 times more Energy, 8.8 times more Fat, 30.3 times more Saturated Fat, 13.9 times more Carbohydrate, 3.4 times more Fiber and 3.3 times more Protein than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain more Omega 3 and 2.1 times more Sugars than Puddings, chocolate flavor, low calorie, regular, dry mix.
• Both Puddings, chocolate flavor, low calorie, regular, dry mix as well as Frozen Broccoli Spears have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.