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

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat	6%	27%	67%
Broccoli	27%	8%	65%

Macro Nutrients

	Puddings, tapioca, ready-to-eat	Broccoli	Recommended Dietary Allowance
Energy	20.3% 590kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.6g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	13.6% 4.36g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	0% 0g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1.92% 0.33g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.7% 98g	23% 30g	130g per day for Men 19-50 years
Sugars	93% 67.6g	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	0% 0g	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	% 0g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 57g	% 0.45g	g per day for Men 19-50 years
Fiber	0% 0g	31% 11.8g	38g per day for Men 19-50 years
Protein	15.8% 8.85g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat	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	9.07% 0.11mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.84% 0.29mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.07mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.37% 0.11mg	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	3.4% 13.6μg	71.4% 286μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	39.7% 0.95μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.36mg	450% 405mg	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	4.54% 0.68mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat	Broccoli	Recommended Dietary Allowance
Calcium	32.2% 322mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	9.07% 0.082mg	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	6.24% 0.5mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	2.17% 0.05mg	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	39% 272mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	44% 658mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	8.8% 326g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Puddings, tapioca, ready-to-eat vs Broccoli:

• Puddings, tapioca, ready-to-eat have more Vitamin B12 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 3 times more Vitamin B1, 9.8 times more Vitamin B3, 2.4 times more Vitamin B5, 7.3 times more Vitamin B6, 21 times more Vitamin B9, 297.3 times more Vitamin C, 5.2 times more Vitamin E and 254 times more Vitamin K than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Raw Broccoli have similar amounts of Vitamin B2 per 1 lb.
• Both Puddings, tapioca, ready-to-eat as well as Raw Broccoli have insufficient amounts of Vitamin D in 1 lb.

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

• Puddings, tapioca, ready-to-eat have 1.5 times more Calcium and 4.4 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 2.7 times more Copper, 6.6 times more Iron, 3.5 times more Magnesium, 19.1 times more Manganese, 3.4 times more Potassium, more Selenium and 1.9 times more Zinc than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Raw Broccoli have similar amounts of Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Puddings, tapioca, ready-to-eat have 3.8 times more Energy, 10.5 times more Fat, 8.4 times more Saturated Fat, 3.3 times more Carbohydrate and 8.8 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains more Omega 3, more Fiber and 1.4 times more Protein than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.