Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Puddings, banana, dry mix, instant

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Puddings, banana, dry mix, instant	0%	1%	99%

Macro Nutrients

	Frozen Broccoli Spears	Puddings, banana, dry mix, instant	Recommended Dietary Allowance
Energy	1.4% 41kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	3.54% 0.057g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	2.6% 0.44g	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	101% 131g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	150% 109g	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	0% 0g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Puddings, banana, dry mix, instant	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	0.12% 0.001mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	0.33% 0.004mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	0.018% 0.003mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	0.17% 0.009mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	0.11% 0.001mg	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	33.3% 133μg	0% 0μg	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	108% 97mg	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	12.8% 1.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Puddings, banana, dry mix, instant	Recommended Dietary Allowance
Calcium	5.8% 58mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	3.3% 0.03mg	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	12.8% 1.02mg	2.13% 0.17mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	0.67% 2.83mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	0.62% 0.014mg	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	12% 83.6mg	163% 1140mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	0.63% 21.3mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	142% 2125mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	3.47% 128g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Puddings, banana, dry mix, instant per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Broccoli Spears versus 5 oz of Puddings, banana, dry mix, instant to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Broccoli Spears vs Puddings, banana, dry mix, instant:

• 5 ounces of Frozen Broccoli Spears have more Vitamin A, 72 times more Vitamin B1, 38 times more Vitamin B2, 231 times more Vitamin B3, 40.3 times more Vitamin B5, 175 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, banana, dry mix, instant.
• 5 ounces of Puddings, banana, dry mix, instant have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Frozen Broccoli Spears as well as Puddings, banana, dry mix, instant have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Frozen Broccoli Spears vs Puddings, banana, dry mix, instant:

• 5 ounces of Frozen Broccoli Spears have 6.8 times more Calcium, 1.7 times more Copper, 6 times more Iron, 8 times more Magnesium, 25.6 times more Manganese, 16.7 times more Potassium, 2.4 times more Selenium, 8.5 times more Zinc and 32.3 times more Water than Puddings, banana, dry mix, instant.
• While 5 oz of Puddings, banana, dry mix, instant contain 13.6 times more Phosphorus and 88.2 times more Sodium than Frozen Broccoli Spears.
• 5 ounces of Puddings, banana, dry mix, instant lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Broccoli Spears have 3.1 times more Omega 3, more Fiber and more Protein than Puddings, banana, dry mix, instant.
• While 5 oz of Puddings, banana, dry mix, instant contain 12.7 times more Energy, 17.3 times more Carbohydrate and 52.1 times more Sugars than Frozen Broccoli Spears.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 5 ounces of Puddings, banana, dry mix, instant provide inadequate amounts of Fiber and Protein
• Both Frozen Broccoli Spears as well as Puddings, banana, dry mix, instant provide inadequate amounts of Omega 6 in five ounces.