Comparing Nutrients in 5 ounces Broccoli Raab VS Puddings, chocolate, dry mix, regular

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Puddings, chocolate, dry mix, regular	3%	5%	92%

Macro Nutrients

	Broccoli Raab	Puddings, chocolate, dry mix, regular	Recommended Dietary Allowance
Energy	1.08% 31kcal	17.7% 513kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	5.47% 1.75g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.66% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4.04g	97% 127g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	84% 60.8g	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	0.33% 0.24g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Puddings, chocolate, dry mix, regular	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	7.74% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	2.92% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	0.99% 0.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	1.74% 0.023mg	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	29.4% 118μg	1.4% 5.67μg	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	32% 28.6mg	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	15.3% 2.3mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Puddings, chocolate, dry mix, regular	Recommended Dietary Allowance
Calcium	15.3% 153mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	81.6% 0.73mg	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	38% 3.03mg	32.2% 2.58mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	33% 0.76mg	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	14.8% 103mg	18% 125mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	8.7% 296mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	8.5% 4.68μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	45.3% 679mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	11.6% 1.28mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.15% 5.67g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Puddings, chocolate, dry mix, regular per 5 oz

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

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Puddings, chocolate, dry mix, regular:

• 5 ounces of Broccoli Raab have more Vitamin A, 10.8 times more Vitamin B1, 1.8 times more Vitamin B2, 3.7 times more Vitamin B3, 9.2 times more Vitamin B5, 10.7 times more Vitamin B6, 20.8 times more Vitamin B9, more Vitamin C, 162 times more Vitamin E and 746.7 times more Vitamin K than Puddings, chocolate, dry mix, regular.
• 5 ounces of Puddings, chocolate, dry mix, regular have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Puddings, chocolate, dry mix, regular have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Puddings, chocolate, dry mix, regular:

• 5 ounces of Broccoli Raab have 2 times more Calcium and 23.1 times more Water than Puddings, chocolate, dry mix, regular.
• While 5 oz of Puddings, chocolate, dry mix, regular contain 12.3 times more Copper, 3 times more Magnesium, 1.4 times more Manganese, 3.3 times more Selenium and 14.5 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Puddings, chocolate, dry mix, regular contain similar levels of Iron, Phosphorus, Potassium and Zinc per five ounces.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Raab have more Omega 3 and 1.2 times more Protein than Puddings, chocolate, dry mix, regular.
• While 5 oz of Puddings, chocolate, dry mix, regular contain 16.5 times more Energy, 4.3 times more Fat, 14.9 times more Saturated Fat, 31.3 times more Carbohydrate, 112.8 times more Sugars and 1.7 times more Fiber than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy
• 5 ounces of Puddings, chocolate, dry mix, regular provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Puddings, chocolate, dry mix, regular provide inadequate amounts of Omega 6 in five ounces.