Comparing Nutrients in 500 calories Puddings, coconut cream, dry mix, instant VS Broccoli

Weight per 500 calories

• Puddings, coconut cream, dry mix, instant: 121g
• Broccoli: 1471g

Puddings, coconut cream, dry mix, instant have 12.2 times more energy per 100g than Broccoli. It has very high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 500 calories - Puddings, coconut cream, dry mix, instant or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Puddings, coconut cream, dry mix, instant	1%	21%	78%
Broccoli	27%	8%	65%

Macro Nutrients

	Puddings, coconut cream, dry mix, instant	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12.4% 12g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	37.7% 12g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	0% 0g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.4% 101g	75% 98g	130g per day for Men 19-50 years
Sugars	106% 77g	34.5% 25g	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	13.8% 10g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.47g	g per day for Men 19-50 years
Fiber	12.7% 4.8g	101% 38.2g	38g per day for Men 19-50 years
Protein	1.94% 1.1g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Puddings, coconut cream, dry mix, instant	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.3% 0.016mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.65% 0.26mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.77% 0.14mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.8% 0.049mg	198% 2.57mg	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	0.6% 2.4μg	232% 926μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.4% 0.36mg	1458% 1312mg	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	0.64% 0.096mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.1% 0.12μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, coconut cream, dry mix, instant	Broccoli	Recommended Dietary Allowance
Calcium	0.96% 9.64mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	20.2% 0.18mg	80% 0.72mg	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	11% 0.87mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	4.88% 20.5mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	25.6% 0.59mg	134% 3.1mg	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	124% 869mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	3.4% 116mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	8.76% 4.8μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	83.5% 1253mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	0.072% 2.65g	35.5% 1313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Puddings, coconut cream, dry mix, instant vs Broccoli:

• Raw Broccoli contains more Vitamin A, 66.7 times more Vitamin B1, 26.9 times more Vitamin B2, 35.6 times more Vitamin B3, 60.8 times more Vitamin B5, 52.1 times more Vitamin B6, 384.5 times more Vitamin B9, 3629.2 times more Vitamin C, 119 times more Vitamin E and 12401.2 times more Vitamin K than Puddings, coconut cream, dry mix, instant.
• Both Puddings, coconut cream, dry mix, instant as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Puddings, coconut cream, dry mix, instant vs Broccoli:

• Puddings, coconut cream, dry mix, instant have 2.6 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 71.7 times more Calcium, 4 times more Copper, 12.4 times more Iron, 15.1 times more Magnesium, 5.2 times more Manganese, 40.2 times more Potassium, 7.6 times more Selenium, 16.7 times more Zinc and 495.4 times more Water than Puddings, coconut cream, dry mix, instant.
• Both Puddings, coconut cream, dry mix, instant and Raw Broccoli have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Puddings, coconut cream, dry mix, instant have 2.2 times more Fat, 7.2 times more Saturated Fat and 3.1 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains more Omega 3, 7.9 times more Fiber and 38.2 times more Protein than Puddings, coconut cream, dry mix, instant.
• Both Puddings, coconut cream, dry mix, instant and Raw Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Puddings, coconut cream, dry mix, instant as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.