Comparing Nutrients in 1 pound Puddings, lemon, dry mix, regular, with added oil, potassium, sodium VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	0%	4%	96%
Broccoli	27%	8%	65%

Macro Nutrients

	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	Broccoli	Recommended Dietary Allowance
Energy	57.2% 1660kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	3.83% 1.22g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	18% 3.1g	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	315% 410g	23% 30g	130g per day for Men 19-50 years
Sugars	NA	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	1.2% 0.45g	31% 11.8g	38g per day for Men 19-50 years
Protein	0.81% 0.45g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	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	1.9% 0.023mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.37% 0.11mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.54% 0.086mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.72% 0.14mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.74% 0.023mg	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	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	Broccoli	Recommended Dietary Allowance
Calcium	NA	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	9.64% 0.77mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	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	1.94% 13.6mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	34.3% 1166mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	257% 3851mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	0.82% 0.091mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.64% 23.6g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Puddings, lemon, dry mix, regular, with added oil, potassium, sodium vs Broccoli:

• Raw Broccoli contains more Vitamin A, 14.2 times more Vitamin B1, 4.9 times more Vitamin B2, 33.6 times more Vitamin B3, 19.1 times more Vitamin B5, 35 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, lemon, dry mix, regular, with added oil, potassium, sodium.
• Both Puddings, lemon, dry mix, regular, with added oil, potassium, sodium as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Puddings, lemon, dry mix, regular, with added oil, potassium, sodium vs Broccoli:

• Puddings, lemon, dry mix, regular, with added oil, potassium, sodium have 25.7 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 2 times more Copper, 4.3 times more Iron, 5.3 times more Magnesium, 8.4 times more Manganese, 22 times more Phosphorus, 3.6 times more Selenium, 20.5 times more Zinc and 17.2 times more Water than Puddings, lemon, dry mix, regular, with added oil, potassium, sodium.
• Both Puddings, lemon, dry mix, regular, with added oil, potassium, sodium and Raw Broccoli have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Puddings, lemon, dry mix, regular, with added oil, potassium, sodium have 10.8 times more Energy, 4.1 times more Fat, 13.9 times more Omega 6 and 13.6 times more Carbohydrate than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Omega 3, 26 times more Fiber and 28.2 times more Protein than Puddings, lemon, dry mix, regular, with added oil, potassium, sodium.
• Both Puddings, lemon, dry mix, regular, with added oil, potassium, sodium as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.