Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Puddings, chocolate flavor, low calorie, instant, dry mix

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Puddings, chocolate flavor, low calorie, instant, dry mix	6%	6%	88%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Puddings, chocolate flavor, low calorie, instant, dry mix	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	17.4% 505kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	4.36% 1.4g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	85.3% 111g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	1.37% 0.99g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Puddings, chocolate flavor, low calorie, instant, dry mix	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	1.56% 0.078mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	4.36% 0.057mg	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	20% 79.4μg	2.13% 8.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.59% 0.014μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63% 57mg	0% 0mg	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	12.5% 1.87mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Puddings, chocolate flavor, low calorie, instant, dry mix	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	132% 1.2mg	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% 0.86mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	43.3% 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	9.92% 69.5mg	336% 2353mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	53.3% 1813mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	10% 5.53μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	268% 4023mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	3.48% 129g	0.16% 5.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Puddings, chocolate flavor, low calorie, instant, dry mix per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Puddings, chocolate flavor, low calorie, instant, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Puddings, chocolate flavor, low calorie, instant, dry mix:

• 5 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 2.8 times more Vitamin B1, 5 times more Vitamin B5, 3.3 times more Vitamin B6, 9.3 times more Vitamin B9, more Vitamin C, 66 times more Vitamin E and 220.3 times more Vitamin K than Puddings, chocolate flavor, low calorie, instant, dry mix.
• Both Cooked Chopped Frozen Broccoli and Puddings, chocolate flavor, low calorie, instant, dry mix provide similar amounts of Vitamin B2 and Vitamin B3 per five ounces.
• 5 ounces of Puddings, chocolate flavor, low calorie, instant, dry mix have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Puddings, chocolate flavor, low calorie, instant, dry mix have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Puddings, chocolate flavor, low calorie, instant, dry mix:

• 5 ounces of Cooked Chopped Frozen Broccoli have 21.6 times more Water than Puddings, chocolate flavor, low calorie, instant, dry mix.
• While 5 oz of Puddings, chocolate flavor, low calorie, instant, dry mix contain 3.8 times more Calcium, 24.6 times more Copper, 5.1 times more Iron, 6.8 times more Magnesium, 3.2 times more Manganese, 33.9 times more Phosphorus, 9 times more Potassium, 5.6 times more Selenium, 258 times more Sodium and 1.5 times more Zinc than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have more Omega 3 and 2.1 times more Sugars than Puddings, chocolate flavor, low calorie, instant, dry mix.
• While 5 oz of Puddings, chocolate flavor, low calorie, instant, dry mix contain 12.7 times more Energy, 20 times more Fat, 54.7 times more Saturated Fat, 14.6 times more Carbohydrate, 2 times more Fiber and 1.7 times more Protein than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 5 ounces of Puddings, chocolate flavor, low calorie, instant, dry mix provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Puddings, chocolate flavor, low calorie, instant, dry mix provide inadequate amounts of Omega 6 in five ounces.