Comparing Nutrients in 5 ounces Puddings, all flavors except chocolate, low calorie, instant, dry mix VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Puddings, all flavors except chocolate, low calorie, instant, dry mix	1%	2%	97%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17% 496kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	4.16% 0.067g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.55g	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	1.76% 1.28g	2.87% 2.1g	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	3% 1.13g	11% 4.25g	38g per day for Men 19-50 years
Protein	2.05% 1.15g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.98% 80.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.59% 0.007mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.12% 0.02mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.33% 0.067mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.55% 0.007mg	19% 0.25mg	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	0.35% 1.4μg	33.3% 133μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.95% 0.071μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	108% 97mg	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	0.76% 0.11mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	20.3% 203mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	5.67% 0.051mg	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	6.73% 0.54mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	2.53% 0.058mg	15.8% 0.36mg	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	480% 3357mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	1.25% 42.5mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	354% 5316mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	0.26% 9.7g	3.47% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, all flavors except chocolate, low calorie, instant, dry mix VS Frozen Broccoli Spears per 5 oz

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

Lets compare vitamin content per 5 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix vs Frozen Broccoli Spears:

• 5 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix have more Vitamin B12 than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain more Vitamin A, 14.4 times more Vitamin B1, 5.4 times more Vitamin B2, 33 times more Vitamin B3, 5.1 times more Vitamin B5, 35 times more Vitamin B6, 94 times more Vitamin B9, more Vitamin C, 16.9 times more Vitamin E and 59.6 times more Vitamin K than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• 5 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• 5 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix as well as Frozen Broccoli Spears have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Puddings, all flavors except chocolate, low calorie, instant, dry mix vs Frozen Broccoli Spears:

• 5 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix have 3.5 times more Calcium, 40.1 times more Phosphorus and 220.6 times more Sodium than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 1.9 times more Iron, 3.2 times more Magnesium, 6.2 times more Manganese, 8.3 times more Potassium, 2.4 times more Selenium, 3.4 times more Zinc and 13.2 times more Water than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix and Frozen Broccoli Spears contain similar levels of Copper per five ounces.
• 5 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix lack sufficient amounts of Magnesium, Manganese, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix have 12.1 times more Energy, 10.4 times more Omega 6 and 15.8 times more Carbohydrate than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 2.7 times more Omega 3, 1.6 times more Sugars, 3.8 times more Fiber and 3.8 times more Protein than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• 5 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix provide inadequate amounts of Protein
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6