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

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat, fat free	6%	3%	91%
Broccoli	27%	8%	65%

Macro Nutrients

	Puddings, tapioca, ready-to-eat, fat free	Broccoli	Recommended Dietary Allowance
Energy	14.7% 426kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	1.73% 0.55g	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	0.053% 0.009g	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	74.4% 97g	23% 30g	130g per day for Men 19-50 years
Sugars	88.7% 64.3g	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	0% 0g	31% 11.8g	38g per day for Men 19-50 years
Protein	11.7% 6.53g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat, fat free	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	4.9% 0.059mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	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	6.98% 0.091mg	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	2.27% 9.07μg	71.4% 286μg	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	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	0.3% 0.045mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat, fat free	Broccoli	Recommended Dietary Allowance
Calcium	23.6% 236mg	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	5.4% 22.7mg	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	42.8% 299mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	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	56.5% 848mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	17% 1.86mg	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 Broccoli:

• Puddings, tapioca, ready-to-eat, fat free have more Vitamin B12 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 5.5 times more Vitamin B1, 1.6 times more Vitamin B2, 6.3 times more Vitamin B3, 19.1 times more Vitamin B5, 8.8 times more Vitamin B6, 31.5 times more Vitamin B9, 297.3 times more Vitamin C, 78 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 Raw Broccoli have insufficient amounts of Vitamin D in 1 lb.

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

• Puddings, tapioca, ready-to-eat, fat free have 5.7 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 2.7 times more Copper, 6.6 times more Iron, 4.2 times more Magnesium, 19.1 times more Manganese, 4.5 times more Potassium, more Selenium and 2.4 times more Zinc than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free and Raw Broccoli have similar amounts of Calcium, Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Puddings, tapioca, ready-to-eat, fat free have 2.8 times more Energy, 3.2 times more Carbohydrate and 8.3 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains more Omega 3, more Fiber and 2 times more Protein than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.