Comparing Nutrients in 5 ounces Puddings, chocolate, ready-to-eat VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat	6%	29%	65%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Puddings, chocolate, ready-to-eat	Broccoli Raab	Recommended Dietary Allowance
Energy	6.94% 201kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	6.72% 6.52g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0.49% 1.4mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	33.6% 24.3g	0.74% 0.54g	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% 0g	0.33% 0.24g	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	% 0g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 22g	% 0.16g	g per day for Men 19-50 years
Fiber	0% 0g	10% 3.83g	38g per day for Men 19-50 years
Protein	5.3% 2.96g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	20.6% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.85% 0.1mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.1% 0.17mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.96% 0.026mg	18.6% 0.24mg	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	1.06% 4.25μg	29.4% 118μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.3% 0.13μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.47% 0.43mg	32% 28.6mg	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	2.93% 0.44mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.71% 0.85μg	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat	Broccoli Raab	Recommended Dietary Allowance
Calcium	7.23% 72.3mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	14.5% 0.13mg	6.6% 0.06mg	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	22.5% 1.8mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	7.27% 0.17mg	24.3% 0.56mg	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	11.3% 79.4mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	14.4% 215mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	2.66% 98g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, chocolate, ready-to-eat VS Broccoli Raab per 5 oz

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

Lets compare vitamin content per 5 ounces of Puddings, chocolate, ready-to-eat vs Broccoli Raab:

• 5 ounces of Puddings, chocolate, ready-to-eat have more Vitamin B12 than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 9.4 times more Vitamin A, 6.8 times more Vitamin B1, 1.8 times more Vitamin B2, 9.9 times more Vitamin B3, 1.3 times more Vitamin B5, 9.5 times more Vitamin B6, 27.7 times more Vitamin B9, 67.3 times more Vitamin C, 5.2 times more Vitamin E and 373.3 times more Vitamin K than Puddings, chocolate, ready-to-eat.
• 5 ounces of Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• 5 ounces of Broccoli Raab have insufficient amounts of Vitamin B12
• Both Puddings, chocolate, ready-to-eat as well as Raw Broccoli Raab have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Puddings, chocolate, ready-to-eat vs Broccoli Raab:

• 5 ounces of Puddings, chocolate, ready-to-eat have 2.2 times more Copper and 4.6 times more Sodium than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 2.1 times more Calcium, 1.7 times more Iron, 3.3 times more Manganese, 1.3 times more Phosphorus, 2.3 times more Zinc and 1.3 times more Water than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Broccoli Raab contain similar levels of Magnesium and Potassium per five ounces.
• Both Puddings, chocolate, ready-to-eat as well as Raw Broccoli Raab lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Puddings, chocolate, ready-to-eat have 6.5 times more Energy, 9.4 times more Fat, 15.2 times more Saturated Fat, 8.1 times more Carbohydrate and 45.2 times more Sugars than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 94.5 times more Omega 3, more Fiber and 1.5 times more Protein than Puddings, chocolate, ready-to-eat.
• 5 ounces of Puddings, chocolate, ready-to-eat provide inadequate amounts of Omega 3 and Fiber
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Puddings, chocolate, ready-to-eat as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in five ounces.