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

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat	6%	29%	65%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Puddings, chocolate, ready-to-eat	Broccoli Raab	Recommended Dietary Allowance
Energy	22.2% 644kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	21.5% 21g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	18% 5.73g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	2.75% 0.47g	0.77% 0.13g	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	9.94% 13g	130g per day for Men 19-50 years
Sugars	107% 78g	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	% 70.3g	% 0.5g	g per day for Men 19-50 years
Fiber	0% 0g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	17% 9.5g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	7.06% 63.5μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.07% 0.11mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.3% 0.082mg	59.7% 0.78mg	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	94% 376μg	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	102% 92mg	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	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat	Broccoli Raab	Recommended Dietary Allowance
Calcium	23% 231mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	46.4% 0.42mg	21% 0.19mg	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	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	23.3% 0.54mg	78% 1.8mg	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	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	24.5% 835mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	46% 689mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	8.5% 315g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, chocolate, ready-to-eat VS Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Puddings, chocolate, ready-to-eat versus 1 lb of Broccoli Raab 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 Broccoli Raab:

• 1 pound of Puddings, chocolate, ready-to-eat has more Vitamin B12 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 9.4 times more Vitamin A, 6.8 times more Vitamin B1, 1.8 times more Vitamin B2, 9.9 times more Vitamin B3, 1.3 times more Vitamin B5, 9.5 times more Vitamin B6, 27.7 times more Vitamin B9, 67.3 times more Vitamin C, 5.2 times more Vitamin E and 373.3 times more Vitamin K than Puddings, chocolate, ready-to-eat.
• 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 Broccoli Raab have insufficient amounts of Vitamin B12
• Both Puddings, chocolate, ready-to-eat as well as Raw Broccoli Raab have insufficient amounts of Vitamin D in one pound.

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

• 1 pound of Puddings, chocolate, ready-to-eat has 2.2 times more Copper and 4.6 times more Sodium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 2.1 times more Calcium, 1.7 times more Iron, 3.3 times more Manganese, 1.3 times more Phosphorus, 2.3 times more Zinc and 1.3 times more Water than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Broccoli Raab contain similar levels of Magnesium and Potassium per one pound.
• Both Puddings, chocolate, ready-to-eat as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Puddings, chocolate, ready-to-eat has 6.5 times more Energy, 9.4 times more Fat, 15.2 times more Saturated Fat, 8.1 times more Carbohydrate and 45.2 times more Sugars than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 94.5 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 Broccoli Raab provide inadequate amounts of Energy
• Both Puddings, chocolate, ready-to-eat as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in one pound.