Comparing Nutrients in 500 calories Puddings, tapioca, ready-to-eat, fat free VS Boiled Broccoli

Weight per 500 calories

• Puddings, tapioca, ready-to-eat, fat free: 532g
• Boiled Broccoli: 1429g

Puddings, tapioca, ready-to-eat, fat free have 2.7 times more energy per 100g than Boiled Broccoli. It has average energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Puddings, tapioca, ready-to-eat, fat free or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat, fat free	6%	3%	91%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Puddings, tapioca, ready-to-eat, fat free	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0.063% 0.011g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	1.83% 5.3mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87% 113g	79% 103g	130g per day for Men 19-50 years
Sugars	104% 75.4g	27.4% 20g	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	14.6% 10.6g	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	% 7g	g per day for Men 19-50 years
Sucrose	NA	% 1.14g	g per day for Men 19-50 years
Fiber	0% 0g	124% 47g	38g per day for Men 19-50 years
Protein	13.7% 7.66g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat, fat free	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.76% 0.069mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.36% 0.54mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.2% 0.11mg	220% 2.86mg	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	2.66% 10.6μg	386% 1543μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	68.7% 1.65μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.77% 1.6mg	1030% 927mg	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	0.35% 0.053mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat, fat free	Boiled Broccoli	Recommended Dietary Allowance
Calcium	27.7% 277mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.096mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	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	7.3% 0.59mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	6.33% 26.6mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	2.54% 0.059mg	120% 2.77mg	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	50% 351mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	11% 372mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	66.3% 995mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	8.22% 0.9mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	11% 406g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Puddings, tapioca, ready-to-eat, fat free vs Boiled Broccoli:

• Puddings, tapioca, ready-to-eat, fat free have more Vitamin B12 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 13 times more Vitamin B1, 4.4 times more Vitamin B2, 14.7 times more Vitamin B3, 55.1 times more Vitamin B5, 26.9 times more Vitamin B6, 145 times more Vitamin B9, 581 times more Vitamin C, 389.4 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 Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Puddings, tapioca, ready-to-eat, fat free vs Boiled Broccoli:

• Puddings, tapioca, ready-to-eat, fat free have 1.7 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.1 times more Calcium, 9.1 times more Copper, 16.4 times more Iron, 11.3 times more Magnesium, 47.4 times more Manganese, 2.7 times more Phosphorus, 11.2 times more Potassium, more Selenium, 7.1 times more Zinc and 3.1 times more Water than Puddings, tapioca, ready-to-eat, fat free.

Comparison of macro-nutrients per 500 calories:

• Puddings, tapioca, ready-to-eat, fat free have 3.8 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.1 times more Fat, more Omega 3, more Fiber and 4.4 times more Protein than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Puddings, tapioca, ready-to-eat, fat free as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.