Comparing Nutrients in 300 calories Puddings, lemon, dry mix, instant VS Boiled Broccoli

Weight per 300 calories

• Puddings, lemon, dry mix, instant: 79.4g
• Boiled Broccoli: 857g

Puddings, lemon, dry mix, instant have 10.8 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 300 calories - Puddings, lemon, dry mix, instant or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Puddings, lemon, dry mix, instant	0%	2%	98%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Puddings, lemon, dry mix, instant	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	63.8% 1g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.2% 75.7g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	NA	16.4% 12g	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	8.75% 6.34g	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	% 4.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.69g	g per day for Men 19-50 years
Fiber	0% 0g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	0% 0g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Puddings, lemon, dry mix, instant	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.066% 0.001mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.18% 0.002mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.005% 0.001mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.095% 0.005mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.061% 0.001mg	132% 1.7mg	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	231% 926μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.33% 0.008μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	618% 556mg	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	83% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1008% 1209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, lemon, dry mix, instant	Boiled Broccoli	Recommended Dietary Allowance
Calcium	0.16% 1.6mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	1.32% 0.012mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.86% 34.3μg	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	0.79% 0.063mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	0.31% 0.007mg	72.3% 1.66mg	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	85.3% 597mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	0.19% 6.35mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	1.15% 0.63μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	0.015% 0.56g	20.7% 765g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Puddings, lemon, dry mix, instant vs Boiled Broccoli:

• Boiled and Drained Broccoli contains more Vitamin A, 680.4 times more Vitamin B1, 442.8 times more Vitamin B2, 5972.4 times more Vitamin B3, 1108.8 times more Vitamin B5, 2160 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, lemon, dry mix, instant.
• Both Puddings, lemon, dry mix, instant as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Puddings, lemon, dry mix, instant vs Boiled Broccoli:

• Puddings, lemon, dry mix, instant have 3 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 216 times more Calcium, 43.9 times more Copper, 90.5 times more Iron, more Magnesium, 232.8 times more Manganese, 395.6 times more Potassium, 21.6 times more Selenium, 97.2 times more Zinc and 1377 times more Water than Puddings, lemon, dry mix, instant.
• Both Puddings, lemon, dry mix, instant and Boiled and Drained Broccoli have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Puddings, lemon, dry mix, instant have 1.2 times more Carbohydrate than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 6.3 times more Fat, 64.3 times more Omega 3, more Fiber and more Protein than Puddings, lemon, dry mix, instant.
• Both Puddings, lemon, dry mix, instant and Boiled and Drained Broccoli have similar amounts of Energy per 300 kcal.
• Both Puddings, lemon, dry mix, instant as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.