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

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat, fat free	6%	3%	91%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Puddings, tapioca, ready-to-eat, fat free	Boiled Broccoli	Recommended Dietary Allowance
Energy	14.7% 426kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	1.73% 0.55g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	0% 0g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.053% 0.009g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.4% 97g	25% 32.6g	130g per day for Men 19-50 years
Sugars	88.7% 64.3g	8.7% 6.3g	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	4.63% 3.36g	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	% 0.36g	g per day for Men 19-50 years
Fiber	0% 0g	39.4% 15g	38g per day for Men 19-50 years
Protein	11.7% 6.53g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat, fat free	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.9% 0.059mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.72% 0.14mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	69.8% 0.91mg	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	122% 490μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	58.6% 1.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.36mg	327% 294mg	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	0.3% 0.045mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat, fat free	Boiled Broccoli	Recommended Dietary Allowance
Calcium	23.6% 236mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	9.07% 0.082mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	2.17% 0.05mg	38.3% 0.88mg	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	42.8% 299mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	56.5% 848mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	9.35% 346g	11% 405g	3700g per day for Men 19-50 years

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

• Puddings, tapioca, ready-to-eat, fat free have more Vitamin B12 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 4.8 times more Vitamin B1, 1.6 times more Vitamin B2, 5.5 times more Vitamin B3, 20.5 times more Vitamin B5, 10 times more Vitamin B6, 54 times more Vitamin B9, 216.3 times more Vitamin C, 145 times more Vitamin E and more Vitamin K than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 1 lb.

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

• Puddings, tapioca, ready-to-eat, fat free have 1.3 times more Calcium and 4.6 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.4 times more Copper, 6.1 times more Iron, 4.2 times more Magnesium, 17.6 times more Manganese, 4.2 times more Potassium, more Selenium and 2.6 times more Zinc than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free and Boiled and Drained Broccoli have similar amounts of Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Puddings, tapioca, ready-to-eat, fat free have 2.7 times more Energy, 3 times more Carbohydrate and 10.2 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Omega 3, more Fiber and 1.7 times more Protein than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.