Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Puddings, coconut cream, dry mix, regular

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Puddings, coconut cream, dry mix, regular	1%	24%	75%

Macro Nutrients

	Frozen Broccoli Spears	Puddings, coconut cream, dry mix, regular	Recommended Dietary Allowance
Energy	1.4% 41kcal	21.2% 615kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	50.3% 16g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	0% 0g	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	89.2% 116g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	157% 114g	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	5.97% 2.27g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	2.53% 1.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Puddings, coconut cream, dry mix, regular	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	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	3.16% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	0.9% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	3.83% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	5.45% 0.071mg	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	0.71% 2.83μg	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	108% 97mg	0.47% 0.43mg	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	12.8% 1.9mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Puddings, coconut cream, dry mix, regular	Recommended Dietary Allowance
Calcium	5.8% 58mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	22.5% 0.2mg	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	12.8% 1.02mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	28.5% 0.65mg	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	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	5.54% 189mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	9.28% 5.1μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	64.4% 967mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	3.47% 128g	0.14% 5.24g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Puddings, coconut cream, dry mix, regular per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Broccoli Spears vs Puddings, coconut cream, dry mix, regular:

• 5 ounces of Frozen Broccoli Spears have more Vitamin A, 7.2 times more Vitamin B1, 3.9 times more Vitamin B2, 4.5 times more Vitamin B3, 1.8 times more Vitamin B5, 3.5 times more Vitamin B6, 47 times more Vitamin B9, 227.7 times more Vitamin C, 19.3 times more Vitamin E and 1014 times more Vitamin K than Puddings, coconut cream, dry mix, regular.
• 5 ounces of Puddings, coconut cream, dry mix, regular have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Puddings, coconut cream, dry mix, regular have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Broccoli Spears vs Puddings, coconut cream, dry mix, regular:

• 5 ounces of Frozen Broccoli Spears have 5.1 times more Calcium, 1.3 times more Iron, 1.7 times more Phosphorus, 1.9 times more Potassium and 24.5 times more Water than Puddings, coconut cream, dry mix, regular.
• While 5 oz of Puddings, coconut cream, dry mix, regular contain 4 times more Copper, 1.8 times more Manganese, 1.9 times more Selenium and 40.1 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Puddings, coconut cream, dry mix, regular contain similar levels of Magnesium and Zinc per five ounces.
• 5 ounces of Puddings, coconut cream, dry mix, regular lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Broccoli Spears have more Omega 3, 1.9 times more Fiber and 3.1 times more Protein than Puddings, coconut cream, dry mix, regular.
• While 5 oz of Puddings, coconut cream, dry mix, regular contain 15 times more Energy, 33.4 times more Fat, 218.5 times more Saturated Fat, 15.3 times more Carbohydrate and 54.8 times more Sugars than Frozen Broccoli Spears.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 5 ounces of Puddings, coconut cream, dry mix, regular provide inadequate amounts of Omega 3 and Protein
• Both Frozen Broccoli Spears as well as Puddings, coconut cream, dry mix, regular provide inadequate amounts of Omega 6 in five ounces.