Comparing Nutrients in 1 pound Puddings, chocolate, ready-to-eat VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat	6%	29%	65%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Puddings, chocolate, ready-to-eat	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	22.2% 644kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	21.5% 21g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	18% 5.73g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.75% 0.47g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.3% 104g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	107% 78g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 70.3g	NA	g per day for Men 19-50 years
Fiber	0% 0g	36% 13.6g	38g per day for Men 19-50 years
Protein	17% 9.5g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	7.06% 63.5μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.07% 0.11mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.3% 0.082mg	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	3.4% 13.6μg	34% 136μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	17% 0.41μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.36mg	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	9.37% 1.4mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	23% 231mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	46.4% 0.42mg	21.7% 0.2mg	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	72% 5.76mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	23.3% 0.54mg	64% 1.47mg	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	36.3% 254mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	24.5% 835mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	46% 689mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	8.5% 315g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, chocolate, ready-to-eat VS Boiled Spears Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Puddings, chocolate, ready-to-eat versus 1 lb of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Puddings, chocolate, ready-to-eat vs Boiled Spears Frozen Broccoli:

• 1 pound of Puddings, chocolate, ready-to-eat has more Vitamin B12 than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 3.6 times more Vitamin A, 2.3 times more Vitamin B1, 3.7 times more Vitamin B3, 7.2 times more Vitamin B6, 10 times more Vitamin B9, 133.7 times more Vitamin C, 4.3 times more Vitamin E and 146.8 times more Vitamin K than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B2 and Vitamin B5 per one pound.
• 1 pound of Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• 1 pound of Boiled Spears Frozen Broccoli have insufficient amounts of Vitamin B12
• Both Puddings, chocolate, ready-to-eat as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Puddings, chocolate, ready-to-eat vs Boiled Spears Frozen Broccoli:

• 1 pound of Puddings, chocolate, ready-to-eat has 2.1 times more Copper, 2.1 times more Iron and 6.3 times more Sodium than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 2.8 times more Manganese, more Selenium and 1.3 times more Water than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Boiled Spears Frozen Broccoli contain similar levels of Calcium, Magnesium, Phosphorus, Potassium and Zinc per one pound.
• 1 pound of Puddings, chocolate, ready-to-eat lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Puddings, chocolate, ready-to-eat has 5.1 times more Energy, 41.8 times more Fat, 70.2 times more Saturated Fat, 4.3 times more Carbohydrate and 11.7 times more Sugars than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 21 times more Omega 3, more Fiber and 1.5 times more Protein than Puddings, chocolate, ready-to-eat.
• 1 pound of Puddings, chocolate, ready-to-eat provide inadequate amounts of Omega 3 and Fiber
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Puddings, chocolate, ready-to-eat as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in one pound.