Comparing Nutrients in 500 calories Puddings, chocolate, ready-to-eat VS Frozen Broccoli Spears

Weight per 500 calories

• Puddings, chocolate, ready-to-eat: 352g
• Frozen Broccoli Spears: 1724g

Puddings, chocolate, ready-to-eat have 4.9 times more energy per 100g than Frozen Broccoli Spears. It has average energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 500 calories - Puddings, chocolate, ready-to-eat or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat	6%	29%	65%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Puddings, chocolate, ready-to-eat	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.7% 16g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	14% 4.45g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	1.2% 3.52mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.3% 81g	71% 92g	130g per day for Men 19-50 years
Sugars	83.4% 60.5g	35% 25.3g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 54.6g	NA	g per day for Men 19-50 years
Fiber	0% 0g	136% 51.7g	38g per day for Men 19-50 years
Protein	13% 7.36g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	5.48% 49.3μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.04% 0.085mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.43mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.88% 0.063mg	232% 3mg	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	2.64% 10.6μg	405% 1621μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	13.2% 0.32μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.17% 1.06mg	1308% 1178mg	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	7.28% 1.1mg	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.76% 2.1μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	18% 180mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	69% 0.62mg	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	56% 4.47mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	15% 63.4mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	192% 4.4mg	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	28% 197mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	19% 648mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	35.7% 535mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	6.6% 245g	42% 1561g	3700g per day for Men 19-50 years

Puddings, Chocolate, Ready-to-eat VS Frozen Broccoli Spears Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Puddings, chocolate, ready-to-eat or Frozen Broccoli Spears?

Lets compare vitamin content per 500 calories of Puddings, chocolate, ready-to-eat vs Frozen Broccoli Spears:

• 500 calories of Puddings, chocolate, ready-to-eat have more Vitamin B12 than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 19.9 times more Vitamin A, 14.7 times more Vitamin B1, 7.8 times more Vitamin B2, 18.4 times more Vitamin B3, 4.9 times more Vitamin B5, 47.6 times more Vitamin B6, 153.4 times more Vitamin B9, 1114.8 times more Vitamin C, 21.3 times more Vitamin E and 827.5 times more Vitamin K than Puddings, chocolate, ready-to-eat.
• 500 calories of Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• 500 calories of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• Both Puddings, chocolate, ready-to-eat as well as Frozen Broccoli Spears have insufficient amounts of Vitamin D in 500 calories.

Comparing minerals per 500 calories for Puddings, chocolate, ready-to-eat vs Frozen Broccoli Spears:

• 500 calories of Puddings, chocolate, ready-to-eat have 1.8 times more Sodium than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 3.9 times more Calcium, 1.9 times more Copper, 2.8 times more Iron, 4.4 times more Magnesium, 10.6 times more Manganese, 5.2 times more Phosphorus, 6.7 times more Potassium, more Selenium, 4.9 times more Zinc and 6.4 times more Water than Puddings, chocolate, ready-to-eat.
• 500 calories of Puddings, chocolate, ready-to-eat lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Puddings, chocolate, ready-to-eat have 2.8 times more Fat, 5 times more Saturated Fat and 2.4 times more Sugars than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 306 times more Omega 3, more Fiber and 7.2 times more Protein than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Frozen Broccoli Spears offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Puddings, chocolate, ready-to-eat provide inadequate amounts of Omega 3 and Fiber
• Both Puddings, chocolate, ready-to-eat as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 500 calories.