Comparing Nutrients in 1 pound Puddings, coconut cream, dry mix, regular VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Puddings, coconut cream, dry mix, regular	1%	24%	75%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Puddings, coconut cream, dry mix, regular	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	68% 1969kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	161% 51.5g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	0% 0g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	286% 371g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	504% 365g	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	19% 7.26g	36% 13.6g	38g per day for Men 19-50 years
Protein	8.1% 4.54g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Puddings, coconut cream, dry mix, regular	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	3.78% 0.045mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	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	2.27% 9.07μg	63.5% 254μg	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	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	2.1% 0.32mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, coconut cream, dry mix, regular	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	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	32.3% 2.6mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	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	22.7% 159mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	17.7% 603mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	29.7% 16.3μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	206% 3093mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.45% 16.8g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Puddings, coconut cream, dry mix, regular vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains more Vitamin A, 5.5 times more Vitamin B1, 2.8 times more Vitamin B2, 4.5 times more Vitamin B3, 2 times more Vitamin B5, 2.6 times more Vitamin B6, 28 times more Vitamin B9, 133.7 times more Vitamin C, 18.9 times more Vitamin E and 881 times more Vitamin K than Puddings, coconut cream, dry mix, regular.
• Both Puddings, coconut cream, dry mix, regular as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Puddings, coconut cream, dry mix, regular vs Cooked Chopped Frozen Broccoli:

• Puddings, coconut cream, dry mix, regular have 4.2 times more Copper, 2.1 times more Manganese, 5.1 times more Selenium, 62 times more Sodium and 1.3 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 4.1 times more Calcium, 1.4 times more Phosphorus and 24.5 times more Water than Puddings, coconut cream, dry mix, regular.
• Both Puddings, coconut cream, dry mix, regular and Boiled Chopped Frozen Broccoli have similar amounts of Iron, Magnesium and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Puddings, coconut cream, dry mix, regular have 15.5 times more Energy, 94.7 times more Fat, 631.3 times more Saturated Fat, 15.3 times more Carbohydrate and 54.8 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Omega 3, 1.9 times more Fiber and 3.1 times more Protein than Puddings, coconut cream, dry mix, regular.
• Both Puddings, coconut cream, dry mix, regular as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.