Comparing Nutrients in 500 calories Puddings, lemon, dry mix, regular, with added oil, potassium, sodium VS Broccoli

Weight per 500 calories

• Puddings, lemon, dry mix, regular, with added oil, potassium, sodium: 137g
• Broccoli: 1471g

Puddings, lemon, dry mix, regular, with added oil, potassium, sodium have 10.8 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 500 calories - Puddings, lemon, dry mix, regular, with added oil, potassium, sodium or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	0%	4%	96%
Broccoli	27%	8%	65%

Macro Nutrients

	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.05g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	3.4% 0.055g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	5.46% 0.93g	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	95% 123g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	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	0.36% 0.14g	101% 38.2g	38g per day for Men 19-50 years
Protein	0.24% 0.14g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	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	0.57% 0.007mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.52% 0.033mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.16% 0.026mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.82% 0.041mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.53% 0.007mg	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% 0μg	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% 0mg	1458% 1312mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	Broccoli	Recommended Dietary Allowance
Calcium	NA	69% 691mg	1000mg per day for Men 19-50 years
Copper	3.64% 0.033mg	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	2.9% 0.23mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	1.3% 5.46mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	1.5% 0.034mg	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	0.59% 4.1mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	10.3% 351mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	1.74% 0.96μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	77.3% 1160mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	0.25% 0.027mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	0.19% 7.1g	35.5% 1313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Puddings, lemon, dry mix, regular, with added oil, potassium, sodium vs Broccoli:

• Raw Broccoli contains more Vitamin A, 152.9 times more Vitamin B1, 52.5 times more Vitamin B2, 362 times more Vitamin B3, 205.6 times more Vitamin B5, 376.8 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, lemon, dry mix, regular, with added oil, potassium, sodium.
• Both Puddings, lemon, dry mix, regular, with added oil, potassium, sodium as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Puddings, lemon, dry mix, regular, with added oil, potassium, sodium vs Broccoli:

• Puddings, lemon, dry mix, regular, with added oil, potassium, sodium have 2.4 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 22 times more Copper, 46.2 times more Iron, 56.5 times more Magnesium, 90.4 times more Manganese, 236.8 times more Phosphorus, 13.2 times more Potassium, 38.4 times more Selenium, 220.7 times more Zinc and 184.9 times more Water than Puddings, lemon, dry mix, regular, with added oil, potassium, sodium.

Comparison of macro-nutrients per 500 calories:

• Puddings, lemon, dry mix, regular, with added oil, potassium, sodium have 1.3 times more Omega 6 and 1.3 times more Carbohydrate than Raw Broccoli.
• While Raw Broccoli contains 2.7 times more Fat, 4.5 times more Saturated Fat, 17 times more Omega 3, 279.9 times more Fiber and 303.6 times more Protein than Puddings, lemon, dry mix, regular, with added oil, potassium, sodium.
• Both Puddings, lemon, dry mix, regular, with added oil, potassium, sodium and Raw Broccoli have similar amounts of Energy per 500 kcal.
• Both Puddings, lemon, dry mix, regular, with added oil, potassium, sodium as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.