Comparing Nutrients in 1 pound Puddings, tapioca, dry mix, with no added salt VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, dry mix, with no added salt	0%	0%	100%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Puddings, tapioca, dry mix, with no added salt	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	57.7% 1674kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	NA	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	NA	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	NA	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	329% 428g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	NA	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	2.4% 0.91g	36% 13.6g	38g per day for Men 19-50 years
Protein	0.81% 0.45g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, dry mix, with no added salt	Boiled Spears 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	0.38% 0.005mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.1% 0.027mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.11% 0.018mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.36% 0.068mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.15mg	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	0% 0μg	34% 136μg	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	202% 182mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, dry mix, with no added salt	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	1.8% 18mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	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	6.8% 0.54mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	2.16% 9.07mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	6.5% 0.15mg	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	2.6% 18mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	0.67% 22.7mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	0.49% 18g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, tapioca, dry mix, with no added salt VS Boiled Spears Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Puddings, tapioca, dry mix, with no added salt 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, tapioca, dry mix, with no added salt vs Boiled Spears Frozen Broccoli:

• 1 lb of Boiled and Drained Spears Frozen Broccoli contains more Vitamin A, 55 times more Vitamin B1, 13.5 times more Vitamin B2, 114.5 times more Vitamin B3, 18.3 times more Vitamin B5, 4.1 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, tapioca, dry mix, with no added salt.
• 1 pound of Puddings, tapioca, dry mix, with no added salt have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Puddings, tapioca, dry mix, with no added salt as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Puddings, tapioca, dry mix, with no added salt vs Boiled Spears Frozen Broccoli:

• 1 lb of Boiled and Drained Spears Frozen Broccoli contains 12.8 times more Calcium, 1.5 times more Copper, 5.1 times more Iron, 10 times more Magnesium, 9.8 times more Manganese, 13.8 times more Phosphorus, 36 times more Potassium, 19 times more Selenium, 3.8 times more Zinc and 22.7 times more Water than Puddings, tapioca, dry mix, with no added salt.
• 1 pound of Puddings, tapioca, dry mix, with no added salt lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Puddings, tapioca, dry mix, with no added salt has 13.2 times more Energy and 17.6 times more Carbohydrate than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 15 times more Fiber and 31 times more Protein than Puddings, tapioca, dry mix, with no added salt.
• 1 pound of Puddings, tapioca, dry mix, with no added salt provide inadequate amounts of Fiber and Protein
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy