Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Puddings, tapioca, dry mix, with no added salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Puddings, tapioca, dry mix, with no added salt	0%	0%	100%

Macro Nutrients

	Frozen Chopped Broccoli	Puddings, tapioca, dry mix, with no added salt	Recommended Dietary Allowance
Energy	1.27% 37kcal	18% 523kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	NA	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	103% 134g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	NA	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	1.62% 1.18g	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	% 1.06g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	7.1% 4g	0.25% 0.14g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Puddings, tapioca, dry mix, with no added salt	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	0.12% 0.001mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	0.65% 0.009mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	0.035% 0.006mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	0.43% 0.021mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	3.5% 0.045mg	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	23.7% 95μg	0% 0μg	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	89% 80mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.5% 1.73mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Puddings, tapioca, dry mix, with no added salt	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	4.57% 0.041mg	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	14.4% 1.15mg	2.13% 0.17mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	0.67% 2.83mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	2.03% 0.047mg	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	10% 71mg	0.81% 5.67mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	0.21% 7.1mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.15% 5.67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Puddings, tapioca, dry mix, with no added salt:

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, 53 times more Vitamin B1, 16 times more Vitamin B2, 117.5 times more Vitamin B3, 18.6 times more Vitamin B5, 4.1 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, tapioca, dry mix, with no added salt.
• Both Frozen Chopped Broccoli, Unprepared as well as Puddings, tapioca, dry mix, with no added salt have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Puddings, tapioca, dry mix, with no added salt:

• Frozen Chopped Broccoli, Unprepared has 14 times more Calcium, 1.3 times more Copper, 6.8 times more Iron, 9 times more Magnesium, 8.9 times more Manganese, 12.5 times more Phosphorus, 42.4 times more Potassium, 28 times more Selenium, 3 times more Sodium, 6 times more Zinc and 22.9 times more Water than Puddings, tapioca, dry mix, with no added salt.

Comparison of macro-nutrients per 5 ounces:

• Frozen Chopped Broccoli, Unprepared has 15 times more Fiber and 28.1 times more Protein than Puddings, tapioca, dry mix, with no added salt.
• While Puddings, tapioca, dry mix, with no added salt contain 14.2 times more Energy and 19.7 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Puddings, tapioca, dry mix, with no added salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.